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:

• Clean & Jerk (Power Clean to Push Jerk)
  Take 3-4sets of 2-3reps to build to your working weight

WOD: 4 Rounds

• 400m Run
• 15 Toes to Bar
• 7 Clean & Jerk

Rx’d:
(135/85)

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:

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 3:

• 100 Calorie Bike
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (155/105)
• 100 Wall Balls (20/14)
• 100 Burpee Bar Hops
• 100 Wall Balls
• 100 Deadlifts
• 100 Box Jump Overs
• 100 Calorie Bike

*Movements must be completed in order. One barbell for all 3 athletes. Only one athlete works at a 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:

Back Squat % of 1RM

• 10@60%
• 10@65%
• 10@70%

WOD: For Time: 15:00 Cap:

• 10 Power Cleans (135/95)
• 50 Air Squats
• 10 Front Squats (135/95)
• 50 Air Squats
• 10 Jerks (135/95)
• 50 Air Squats
• 10 Squat Clean Thrusters (135/95)

Rx’d +:
(155/105)

Scaled:
(95/55)

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

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

WOD: 5 Rounds for time:

• 24 Cal Bike
• 3 Laps Farmer Carry (20kg/16kg)
• 9 Toes to Bar

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm) (Cancelled)
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:

WOD: “Filthy Fifty” for time:

• 50 Box Jump (24/20)
• 50 Jumping Pull-Ups
• 50 Kettlebell swings (20kg/16kg)
• Walking Lunge, 50 steps
• 50 Knees to Elbows
• 50 Push Press (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders

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:

• Front Squat
  Warm-up/acclimate as needed, then:
  5×65%
  5×75%
  Max Reps @ 85%
• Prep:
  Power Snatch

20 min time limit.

WOD:15-12-9 for time:

• Power Snatch
• Box Jump Over (24/20)

Then immediately into…

15-12-9

• Front Squat
• Lateral Barbell Burpees

Rx’d:
(75/55)

Rx’d+:
(95/65)