All posts by CrossFit San Luis Obispo

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: 26AMRAP:

• 80 Wall Balls (20/14)
• 70 Cal Bike
• 60 Hang Power Cleans (115/85)

*Partners split work as desired

*Weight on HPC increases 10-20 lbs per round (10 for females, 20 for males), starting weight (115/85), scale as needed.

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: Every 5 min X 5 Rounds:

• 400m Run
• 15 Deadlifts (225/125) (no bouncing..)
• 15 Toes to Bar

*Score is the slowest of the 5 so move your 🙂
*Scoring: Time

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:

• Shoulder Press
  Take 4-6sets to build to a heavy 3reps
  Use rep sequence: 5-4-3-3-3…
• Australian Rows
  3 × 12-15reps

Prep:

• 1-Arm DB Shoulder Press
• Pull-Ups

20min time limit.

WOD: AMRAP 12min:

• 10 1-Arm DB Shoulder Press (10R/10L)
• 25 Double-Unders or 50
  Singles Unders
• 10 Pull-Ups
• 25 Double-Unders or 50
  Singles Unders

Rx’d:
(35/20)DB

Rx’d+:
Strict HSPU (10)
Strict Pull-up (10)

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:

Mobility: T-Spine/Shoulders/Front Rack Position

• Push Press 3 – 3 – 3 – 2 – 2

20min time limit.

WOD:  For Time:
Buy In: 100 DU (300 singles)

Then:

Seven Rounds of:

• 7 Thrusters (115/65)
• 7 Pull Ups

Flexibility: Shoulders/Calves

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:

Complex:

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Squat Clean

Take 4-6sets to build to a heavy complex 

20min time limit.

WOD: AMRAP 12min:

• 200m Run
• 7 Power Cleans
• 7 Hang Squat Cleans
• 7 Squat Cleans

Rx’d:
(95/65)

Rx’d+:
(115)/(85)

Coached Classes:
CrossFit at 9:45a
OPEN Gym at **11:00a – 4:15p (OPEN Gym)

*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:

• Mobility: Hips/Shoulders

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: Team of 2

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