All posts by CrossFit San Luis Obispo

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Warm Up: 10 mins 400m run
Mobility: Hips, Hamstrings, Shoulders, Front Rack

3 Rounds:

• 8 Broad Jumps
• 5 Front Squats
• 5 Hang Power Cleans
• 5 Strict Press

Skills and Drill:

• Clean and Jerk

20 Mins to find 1RM.

WOD: For Time (9 min cap)

• 25 Box Jump Overs
• 50 Hang Barbell Clean and Jerks
• 25 Box Jump Overs

@60%, (24/20)

Cool Down: 5 mins:

• Shoulders, Hamstrings, Triceps

Scaling:

• Box jump Overs: Height of box, volume of Reps, Box Jumps
• Hang Clean and Jerk: Weight of Barbell.

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drill

-Warm Up: 10 mins 400m Run
-Mobility: Glutes, Chest.
-Dynamics: Leg swings, Adductors, Abdoctors, Glute, Quads.

-3 Rounds:
-12 Split Jumps
-6 Burpees
-200m Run

Movement:
TTB

For Time 50 TTB

20min time limit.

WOD: For Time (24min time cap)
3 Rounds

-800m Run
-30 Burpees to Box Jumps (24/20)
-30 Plate Box Step Ups (25lbs/10lbs)

Cool Down: 5 mins Glute, Hamstring stretch

Scaling:
-Run: Row, Bike, distance
-Burpees to Step up, volume of reps
-Box step ups: Volume, weight of plate, height of box

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

WOD: Partner WOD For Time:

5 Rounds For Time:

• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)
  ( Partners alternate running 200m )

Then

• 400m Walking Lunge
  ( Partners alternate work/rest at will )

Then

• 100 Sit Ups with Plate (25lb/10lb)
  ( Partners alternate work/rest at will )

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

CrossFit San Luis Obispo WOD:

Open Workout 20.3 Standards Video

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

WOD: Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:

-Deadlifts,
-Handstand Push-Ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

-Deadlifts
-50-ft. Handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

WOD: Run 5,000 meters

Then,

3 rounds of:

• 30-second left-side Plank
• 30-second reverse Plank
• 30-second right-side Plank
• 30-second front Plank

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

• Squat Snatches ( Bar Only )

15min time limit.

WOD: 3 rounds for time of:

• 400-m run
• 21 Ring Dips
• 2 Rope Climbs, 15 feet

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drill

• Clean High Pull
  4 x 3 Ascending:
• Power Clean
  2 × 3 @ 75%
  1 × 3 @ 80%
  1 × 2 @ 85%
  1 × 2 @ 90%

20min time limit.