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 For Time:

• 50 Box Jumps (24/20)
• 50 Pull-ups
• 50 American KB Swings (20kg/16kg)
• 50 Back Rack Lunge (135/95)
• 50 TTB
• 50 Shoulder to OH (135/95)
• 50 Deadlifts (135/95)
• 50 Hand Release Push Ups
• 50 Burpee Bar Hops
• 50 DU’s per partner

*Partners work/rest at will.

Coached Classes

CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Spin at 8:30a
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

*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: Open Workout 19.1 .
Complete as many rounds as possible in 15 minutes of:

• 19 Wall-Ball Shots
• 19-Cal. Row

M 20-lb. wall ball to 10-ft.
W 14-lb. wall ball to 9-ft.

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

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:5 Rounds for time:

-21 AbMat Sit-ups
-21 Medicine Ball Squat Jumps (20/14)
-50 Walking Lunges

Coached Classes
CrossFit at **6:00a
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:

Skills and Drills:

• Deadlift
  Take 4 – 6 Sets to build to a heavy 2rep

20 min time limit

WOD: 4 Rounds

• 21 Deadlifts (135/85)
• 15 Box Jump Overs (24/20)
• 5 Push Jerks (135/85)

Accessory:

• 50 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:

WOD: 15min AMRAP:

• 24 KB Swings (20kg/16kg)
• 24 Ab-Mat Sit-ups
• 24 Wallballs (20/14)

Accessory: 3 Rounds

• 6 Strict TTB
• 15/arm Side Plank Reach Through
• 50 Flutter Kick
• Deadbug 14reps

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:

• Snatch work at 60% of your 1RM.

15 min time limit

WOD: 3 rounds for time of:

• 15 Body-weight Bench Presses
• 15 Single-Arm Rows, Left Arm
• 15 Single-Arm Rows, Right Arm
• 1,000-meter Row

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Coached Classes:
SPIN at 8:00a
CrossFit at 9:00a
SWEAT at 9:00a
Mobility Work Shop at 10:00a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner For Time:

• Bike 1 mile or Row 2000m

Then

• 5 Pull-Ups
• 10 Hand Release Push-Ups
• 15 Air Squats

• Bike 1 mile or Row 2000m