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: Front Rack Position/Hips

WOD: Part A: 10 min. EMOM

• 2 Clean Pulls into
  1 Squat Clean

*practice on full hip ext. before pulling under the barbell

Part B: For Time:

• 1-2-3-4-5-6-7-8-9-10
  Power Cleans (135/85) Rx’d+: (155/105)
• 10-9-8-7-6-5-4-3-2-1
  Box Jumps (24/20)

*Extra Credit: 100 Butterfly Sit Ups or 50 GHD Sit Ups

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:

♀ 75 lb. ♂ 115 lb.

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:

Dane Split Jerk 285lb

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

WOD: Partner WOD (Teams of 2) 25AMRAP:

• 5 Push Ups
• 7 Thrusters (95/65)
• 9 Box Jumps (24/20)

*Partners alternate running 400m, partner inside works through AMRAP

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:

• Snatch
  work at 70% of your 1RM Snatch for 5 X 2.
• 2 Clean + 1 Jerk
  work at 70% of your 1RM Clean & Jerk for 4 X 3+1.
• Tempo Front Squat
  work at 65% of your 1RM Front Squat for 4 X 2.

Complex A

Superset for 3 sets.

• Single-Leg RDL
  Perform 8 reps with each leg
• 5 reps Weighted Box Jumps w/DB

Complex B

Superset for 3 sets.

• Dead BUG
  Perform as many reps as possible in 60 seconds.
• Side Plank
  Hold for 45 seconds on each side per set.

WOD: Coach’s Choice.

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:

• Slow and Steady
  Tempo Back Squat work at 70% of your 1RM Back Squat for 5 X 5.
  3 Seconds Down; 3 Second Pause; Fast Up

20min time limit.

WOD: For time:

• 1k Row
• 1 mile Run
• 100 Cal Bike

20min Cap:

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:

3 Rounds for quality

• 50 DB OH Walking Lunge
• 8-12 Kipping HSPUs

Use single DB, switch arms at 25
Modify HSPUs with Wall Plank Shoulder Tap (R+L=1rep)

Prep:

• Deadlift – Build to your work out weight (2-3set, 2-3reps)
• Toes to Bar
• Lateral Burpees

25min time limit.

WOD:  For Time: 15-12-9-12-15

• Toes to Bar
• Deadlift
• Lateral Barbell Burpee

Rx’d:
(155/105)

Rx’d+:
(225/145)

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:

• Power Clean+
• Front Squat +
• Push Jerk
  Take 4-5set to build to a heavy 3Rep ( EX: 3PC + 3FS + 3PJ )
  Use rep sequence: 9-7-5-3-3…

20min time limit.

WOD: AMRAP 12min:

• 200m Run
• 12 Burpee Box Jump Overs
• 10 Thrusters

Rx’d:
(24/20) Box
(75/55) Thrusters

Rx’d+:
(95/65) Thrusters