All posts by CrossFit San Luis Obispo

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:

Mobility/Shoulder

WOD: For Time:

• 1000m Row

Then

9 EMOM:

• Min 1: :40 Handstand Walk or Handstand Hold
• Min 2: :40 Russian Twists (DB or MB)
• Min 3: :40 Alt Pistols

14 AMRAP:

• 200m Run
• 24 Step-Ups
• 200m Run
• 24 Sit-Ups
• 24 Lunge

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

*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:

• Front Squat
  Take 4-6set to build to a heavy 2Rep
  Use rep sequence: 5-4-3-2-2-2

20min time limit.

WOD: AMRAP 14min:

• 9 Burpee Box Jump Overs
• 15 Goblet Squats (20kg/16kg)
  21 Cal Row

Rx’d:
(24/20) Box
(20kg/16kg) KB

Rx’d+:
2 DB Front Squat, 50’s/35’s 15reps

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:

• Medicine-Ball Cleans
• Push Jerks

15min time limit.

WOD: For time:

• 50 Medicine-Ball Cleans
• 25 Push Jerks
• 50 Medicine-Ball Cleans

♀ 14-lb. Ball, 105-lb. Jerk
♂ 20-lb. Ball, 155-lb. Jerk

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a (Cancelled)
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:

• Kettlebell Swings
• GHD

15min time limit.

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*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:

WOD: Partner WOD: Teams of 3- 1 Partner working at a time on the AMRAP, teammates alternate running 200m

30AMRAP:

• 30 Deadlift (185/125) (155/105)
• 25 Box Jumps (24/20)
• 20 Burpee Bar Hops
• 15 Rope Climbs
• 10 Squat Cleans (185/125) (155/105)
• 15 Rope Climbs or Scale ( 15 Pull Ups or 15 Jumping Pull-Ups )

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 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 Drills:

WOD: For Time: 3 rounds of:

• 21 Cal row or 30 Cal Bike
• 15 Wall ball shots (20/14)

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: For Time:

• 100 Double Unders

• 100 Double Unders

  1 round of “The Chief”
  3 Power Cleans
  6 Push Ups
  9 Squats