All posts by CrossFit San Luis Obispo

Coached Classes:
First Class at 7:00a (OPEN Gym)
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: 3 rounds for time of:

• 1 minute of L-sit hold from the ground
• 2 minutes holding a Handstand
• 500-m Row

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• Hang Power Clean
  Build to a heavy 2Rep

WOD: “DT” 5 Rounds

• 12 Deadlifts (155/105)
• 9 Hang Power Cleans
• 6 Push Jerks

Barbell: (155lbs./105lbs.)

Coached Classes
First Class at 9:45a

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

CrossFit San Luis Obispo WOD:

Partner WOD: For Time:

• 100 Cal Bike
• 200 Walking Lunges
• 100 Deadlifts (135/95)
• 300 Abmat Sit-ups
• 100 Hand release Push Ups

*Partners will alternate Running 200m and completing the movements in order.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: 3 rounds for time of:

• 15 inverted Burpees (Supine to Handstand)
• 1,200-m Row
• 15 Burpees over the Plate (45/25)

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: 30 AMRAP:

• 60 Bike
• 50 Abmat Sit-ups
• 40 Wall Balls (20/14)
• 30 KB Swings (20kg/16kg)
• 20 Burpees

Coached Classes
First Class at **6:00a
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• Power Clean
• Push-Jerk

WOD:  3 Rounds

• 24 Calorie Row
• 24 Pull-ups

Then

3 Rounds

• 9 Power Cleans (135/85)
• 9 Push Jerks (135/85)

Scaling Options:
See Coaches:

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• 3 Hang Power Snatches + 3 OHS
  2-3 sets building to your workout weight, then 1-2 sets over your working weight (over warm-up)

WOD: AMRAP 15:

• 15 Hang Power Snatches (95/65)
• 50 Double Unders
• 15 Overhead Squats (95/65)
• 30 Calorie Row