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:

• Prep: Deadlift
  Build to each of your workout weights

WOD: AMRAP 5min

• 50 Wall Balls (Buy-in)
• 12 Deadlifts
• 12 Burpee Over Bar

Rest 5:00

AMRAP 5min

• 35 Wall Balls (Buy-in)
• 9 Deadlifts
• 9 Burpee Over Bar

Rest 5:00

AMRAP 5min

• 20 Wall Balls (Buy-in)
• 6 Deadlifts
• 6 Burpee Over Bar

Rx’d:

WB: 20lb/14lb
135lb/95lb
155lb/105lb
185lb/135lb

Rx’d+:
185lb/135lb
225lb/155lb
275lb/185lb

* This means you must complete the (Buy in) of Wall Balls before you start the 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 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:

• 4 Rounds, NFT
  10-15 Ring Dips
  *After every set do 30sec. 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:

• 24 Kettlebell Swings (22kg/16kg)
• 24 Push-Press (95/65)
• 24 Cal Row
• 24 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:

WOD: “Barbara” 5 rounds, each for time of:

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Squats

*Rest precisely 3 minutes between each round.

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
• Squat Clean
  Take 4 – 6sets to build to a heavy

25min 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:

• 150 Cal Row
• 150 Burpee to plate (45/25)
• 150 American KB Swing (20kg/16kg)
• 150 Sit-ups
• 150 Box Jumps

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: 3 Rounds for time:

• 200m Run
• 15 Toes to Bar
• 200m Weighted Run
• 25 Wall Balls (20/14)
• 200m Run

*For weighted run, use a 45#/25# plate

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: Complete as many rounds as possible in 15 minutes of:

• 400-m Run
• 15 Body-weight Deadlifts