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

*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:

20min time limit.

WOD: For Time: 3 rounds

• 5 Handstand Push-Ups
• 5 Strict Pull-Ups
• 10 Strict Presses
• 10 Bent over Rows

Then

Run 800m “OR” Row 1000m “OR” Bike 45 Cals

Then

3 rounds

• 5 Handstand Push-Ups
• 5 Strict Pull-Ups
• 10 Strict Presses
• 10 Bent over Rows

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:

Back squat

• 50% 5rep
• 60% 4rep
• 70% 3rep
• 80% 3rep
• 90% AMRAP

20min time limit.

WOD: EMOM 15 min.

• Min 1: 20 Cal Row
• Min 2: 15 KBS (20kg/16kg)
• Min 3: 10 Burpee Box Jump (24/20)

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:

Complex:

• 2 Hang Power Cleans +
  2 Push Jerk
  Take 4-6sets to build to a heavy complex

20min 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:  For Time

• 100 Burpees
• 100 KBS (20kg/16kg)
• 100 Pull-ups
• 100 Squats
• 100 Hand release Push-ups
• 100 Cal Row
• 200 Sit-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:

• 4-5 Rounds, NFT
• 10-15 Ring Dips

After every set do 30sec 200 sprint on Rower
Rest as needed between rounds

Modifications:

• 15-20 Box Dips
• 10-15 Jumping Ring Dips
  Rx’d+: 4-7 Ring Muscle-ups

WOD: AMRAP 20min

• 30 Kettlebell Swings (20kg/16kg)
• 30 Push-Press (95/65)
• 30 Cal Bike
• 30 Toes to Bar

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: Front Rack Position/T-Spine/Hips

• Power Clean
  4 – 4 – 4 – 4 -4
  Escalating weight
  Finish 2nd Pull with
  fast elbows, must
  be Touch and Go

20min time limit.

WOD: 6 min. AMRAP

Buy In: 500m Row then:

• 5 Power Cleans (155/105) Rx’d+: (185/125)
• 10 Burpees

Rest 5 mins Then

6 min AMRAP

Buy In: 500m Row then:

• 5 Power Cleans (155/105) Rx’d+: (185/125)
• 10 Burpees

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:

• Deadlift 5 – 4 – 3 – 2 – 2
  working up to 2 rep max at 80-90% of 1RM

20min time limit.

WOD: 20 min. EMOM
Min. 1: 15 Calorie Row
Min. 2: 50 DUs
Min. 3: 12 Calorie Assault
Min. 4: 8 Deadlifts (225/125)
Min. 5: REST