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:

Skills and Drills:

Prep:

• Power Cleans
  Build to each of your working weights

WOD: AMRAP 5min

• 15 Barbell Facing Burpees
• 20 Power Cleans (135/95)
• 20 Cal Row

Rest 5min

AMRAP 5min

• 15 Barbell Facing Burpees
• 20 Power Cleans (115/85)
• 20Cal Row

Rest 5min

AMRAP 5min

• 15 Barbell Facing Burpees
• 20 Power Cleans (95/65)
• 20 Cal Row

Rx’d+:
(155/105)
(135/95)
(115/85)
Equal Cal Assault Bike

Score = total reps

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:

• Push Jerk
  Take 4-5sets to build to a moderate/heavyish 3Rep
  Hit your working weight on your way up (over warm-up)

WOD: AMRAP 18min:

• 50 Double Unders
• 40 Air Squats
• 21Cal Row
• 15 Push Jerks (95/65)

Rx’d + :
Equal Cal Assault Bike
(135/95)

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:

WOD: For Time:

• 30 Back Squats @ your bodyweight.
•  400m Run
• 30 Burpees to plate (25)

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:

Complex:

• 3-Position Squat Snatch
  High Hang / Hang / Floor
  Build to a moderate complex

*Power Snatch can be substituted

20 min time limit.

WOD: 21-15-9 For Time:

• Power Snatch (115/65)
• Pull-Ups

Rx’d +:

• Squat Snatch
• 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:

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:

WOD: “Jackie”

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-ups

Then

“Fran” 21-15-9

• Thrusters (95/65)
• Pull-ups

Then

“Power Elizabeth” 21-15-9

• Power Clean (135/95)
• Ring Dips

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)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit at 4:30p (Cancelled)
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:

WOD: 5 rounds for time of:

• Lunge 30 feet
• 15 Pull-Ups
• 30 Push-Ups

*Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.