All posts by CrossFit San Luis Obispo

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:

• Power Clean
  Take 5-6sets to build to a heavy 2Rep

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:

• 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds Bar in front rack)
• 60 Box Jumps (Partner holds bottom of Squat)
• 60 KB Swings (22kg/16kg) (Partner plank position)
• 10 each alternate 200-meter sprints
  EMOM 2 Burpees each. Start the WOD with 2 Burpees

*If partner doing the static hold stop. Then the working partner must stop too.

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: 5 rounds for time of:

• 400-m Run
• 30 Push-Ups
• 30 GHD Sit-Ups

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: 3 min AMRAP

• 50 Double Unders
• 21 burpees
• Max rep Overhead Squats (75/55)

  Rest 3 min

  3 min AMRAP

• 50 Double Unders
• 18 Burpees
• Max rep Overhead Squats (95/65)

  Rest 3 min

  3 min AMRAP

• 50 Double Unders
• 15 Burpees
• Max rep Overhead Squats (115/80)

  Rest 3 min

  3 min AMRAP

• 50 Double Unders
• 12 Burpees
• Max rep Overhead Squats (135/95)

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:

Push Press 5 X 3 for load:

• 1. 3 reps
• 2. 3 reps
• 3. 3 reps
• 4. 3 reps
• 5. 3 reps

WOD: 5 rounds for time

• 21 Deadlifts (115/85)
• 12 Push Presses (115/85)

After WOD

Tabata V-Up’s

• 20 on :10 off l sit x 10 rounds

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 Hang Clean High Pull+
• 1 Hang Power Clean+
• 1 Clean High Pull+
• 1 Power Clean

*Take 5-6sets to build to a heavy complex

WOD: For time:

• 50 Power Cleans

Ever other min. (starting at 0:00) Do 5 Toes to Bar

Rx’d: (115/75)

Rx’d+: (155/105)

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: