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:

• Deadlift 5-3-3-1-1-1

20min time limit.

WOD: “Helen” 3 Rounds

• 400m Run
• 21 American KBS (53/35)
• 12 Pull-Ups or
  Scale 12 Ring Rows

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
  3×4 ascending
• Power Clean
  Take 3-5sets to build to a moderate 2Rep
  Use Rep sequence 4-3-2-2…

20min time limit.

WOD: 3 Rounds for Time:

• 15 Power Cleans
• 20 Push-ups

Then

3 Rounds

• 30 Cal Row
• 50 Double-Unders

Rx’d:
(75/55)

Rx’d+:
(115/75)

Modify with 1.5 Single-under (75)

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
  Take 4-6sets to build to a heavy 1Rep
  Use Rep sequence: 4-3-2-1-1-1…
  Spotters required for all heavy attempts.

WOD: 14min AMRAP

• 200m Run
• 20 KB Swings (22kg/16kg)
• 20 Wall Balls (20lb/14lb)

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 HR Push-ups
• 100 Front Rack Lunge (95lbs./65lbs.)
• 100 Hang Power Cleans (95lbs./65lbs.)
• 100 Burpee Bar Hops
• 100 Kettlebell Swing (20kg/16kg)
• 100 Box Jumps (24/20)

*Partners may not work at the same time.
*Movements must be completed in order.

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: 9EMOM

• Min 1: : 40 Row or Bike
• Min 2: : 40 DU’s
• Min 3: 5 Push Ups + :30 Plank Hold

1min Rest after 9min

Then

9AMRAP

• 5 Ring Rows
• 10 Bench Dips
• 15 Squats

1min Rest after 9min

Then

6EMOM

• Min 1: 24 Sit Ups
• Min 2: 24 Waking Lunges
• Min 3: 24 Medicine Ball Twists (20/14)

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:

• Squat Clean
  Take 4-6sets to build to a heavy 2Rep
  Use Rep Sequence: 5-4-3-2-2-2…..

WOD: AMARP 12min

• 15 Cal Row
• 15 Front Squats
• 15 KB Swings (20kg/16kg)

Rx’d:
(95/65)

Rx’d+:
(135/95)