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 For Time:

WOD: ”Annie”

50-40-30-20-10

• Double Unders
• Ab mat Sit Ups

Then

“Grace”

• 30 Clean and Jerks (135/95)

Then

“DT” 5 rounds

• 12 Deadlifts (155/105)
• 9 Hang Power Cleans (155/105)
• 6 Push Jerks (155/105)

Then

• 16 X 200m Sprints

*Partners will work/rest at will.
*The WODs must be done in order.
*The 200m Sprints must be alternated

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:

• DB Row
  3 × 10 each side
• DB Curl
  3 × 10 each side
• Banded Plank Row
  3 × 10

WOD: 4 rounds for time

• 20 Box Jumps (24/20)
• 2 25yard Sled Push
• 10 Burpee Pull-ups
• 200m Run

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
  3 × 20 @30%

Prep:

• Power Cleans

WOD: AMRAP 15min

• 21 Cal Row

3 Rounds of:

• 3 Power Cleans (135/85)
• 6 Push-ups
• 9 Squats 

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:

• Deadlift
  1-2 acclimation sets then
  5 @65%, 3@75%, 2@85%, 1@90%

Coached Classes:
SPIN at 8:00a
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 to plate (45/25)
• 100 Kettlebell Swing (20kg/16kg)
• 100 Air Squats
• 100 Hand releash Push-ups
• 100 Cal Row
• 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
Partners may not work at the same time.

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 5:00p

*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: For Time:

• Squat:
  40 Back (105/165)
  30 Front (85/135)
  20 Overhead (65/115)

• Press:
  20 Press (65/95)
  30 Push press (85/135)
  40 Jerk (105/155)

• Pull:
  40 Deadlift (155/225)
  25 Power Clean (105/155)

*Pick Your Favorites.

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 rounds for time of:

• 1,000-m Row
• 25 Push Press (95/65)
• 100-ft. Handstand walk
  or 60sec. Handstand Hold
• 100 Double-Unders or 200 Single Unders