All posts by CrossFit San Luis Obispo

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 Drills:

WOD: On a running clock for time

• Row 5000 meters
• Run 1mile.

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:

• Snatch High Pull, 3×3, building to your workout weight
• Power Snatch, 2×3 at workout weight

20min time limit.

WOD:5 Rounds for time:

• 30 Air Squats
• 20 Cal Row
• 7 Power Snatches

Rx’d: (115/85)

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:

• Push-Press
  Take 4-6sets to build to a heavy 1Rep
  Use Rep sequence: 4-3-2-1-1-1…
• Alt. DB Curl to Press (Arnold Press)
  2x10ea
• Banded Tricep Extension
  2×25

20min time limit.

WOD: AMRAP 12min

• 6 200m Run

Then

3 Rounds

• 12 Burpee to plate (45/25)
• 15 Push-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 rounds for time of:

• 1,000-m Row
• 15 Clean and Jerks

♀ 95 lb. ♂ 135 lb.

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:

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 of: Teams of 2:

• 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 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 Drills:

Prep:

• Power Snatch
• Clean & Jerks
• Overhead Squats

*Build to a moderate to heavy
*Minimum hit your working weights

30min time limit for all 3 components

WOD: For Time:

• 30 Power Snatches (95/65)
• 30 Clean & Jerks (95/65)
• 30 Overhead Squats (95/65)