All posts by CrossFit San Luis Obispo

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: 35min AMRAP:

• 20 Walking Lunges
• 20 Abs
• 20 Double Unders
• 20 Shoulder to Overhead
• 20 Pull Ups

*While Partner A is Working Partner B is Running.
*Partners alternate between completing the AMRAP and running 200m.

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:

Skills and Drills:

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

Prep:

• Deadlift
  Build to your workout weight

WOD: 3 Rounds for time:

• 700m Row
• 12 Deadlifts (bodyweight)
• 21 Box Jumps (20)

Accessory:

3 Rounds

• 2 Laps Farmer Carry (20kg/16kg)
• 20 Hollow Rocks
• 1min Hand Stand Hold

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:

Coaches Choice:

• Front Squat
  Take 4-6sets to build to a heavy 3Rep
  Use rep sequence: 5-4-3-3-3….

WOD: 3 Rounds:

• 10 Front Squats
• 20 Pull Ups
• 50 Double-Unders or
  1.5 Singles

Rx’d:

• (135/95)

Rx’d+:

• (185/135)
• Chest to Bar Pull-ups

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:

Coaches Choice

Prep:

• Wall Ball
• Push Press

WOD: 5 Rounds

• 1min. Wall Balls
• 1min. Push Press
• 1min. Cal Row

1min Rest

Rx’d:

• (20/14) Wall Ball
• (75/55) Push Press
  

Rx’d+:

• (95/65) Push Press
• Cal Bike

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:

• Clean High Pull
  Build to a moderate to heavy 3Rep
• Power Clean
  Build to a heavy 1Rep

20min time limit for both components

WOD: 5 Rounds

• 10 Power Cleans (135/95)
• 10 Burpees

*Scaled: (95/65)

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:

• Run 1200m together
• 50 Thrusters (95/65)
• Run 800m together
• 40 Thrusters
• Run 600m together
• 30 Thrusters
• Run 400m together
• 20 Thrusters

*Divide up the Thrusters as desired.

*Run together at the same pace every time.