All posts by CrossFit San Luis Obispo

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:

WOD: Partners For Time:

• “Bring Sally Up”
  (135/95) Down when it says down, up when it says up. Enjoy.

Then

• 100 Cal Row
• Run 1200m Together
• 100 Burpee Box Jump Overs (24/20)
• Run 1200m Together
• 200 S2OH (95/65)
• Run 400m Together
• 50 Burpee Box Jump Overs (24/20)
• Run 400 Together

*Movements must be competed in order.
*Only one partner is allowed to work at a time.

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:

Front Squat

• 50% 5reps
• 65% 4reps
• 75% 3reps
• 85% 1reps
• 95% 1rep
• 100% 1rep

WOD: 12 min AMRAP:

• 1 Strict Pull Up
• 2 Burpees
• 3 Kettlebell Swing
• 2 Strict Pull Up
• 4 Burpees
• 6 Kettlebell Swing
• 3 Strict Pull Up
• 6 Burpees
• 9 Kettlebell Swing
• 4 Strict Pull Up
• 8 Burpees
• 12 Kettlebell Swing
• 5 Strict Pull Ups
• 10 Burpees
• 15 Kettlebell Swing
  etc…

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:

• Power Clean

WOD: AMRAP 20min:

• 25 Bike
• 50 Double-unders
  Modify DU’s with 75 Single Unders

Then

Coached Classes
First Class at **6:00a (Class Cancelled)
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:  For time:

• 9 Thrusters
• 1,000-m Row
• 15 Thrusters
• 1,000-m Row
• 21 Thrusters
• 1000-m Row

Men: 65 lb.
Women: 45 lb

Looking forward to 2019 with our CrossFit SLO family!!!

*NO Class Today

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

*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:

• Squat Snatch
• Clean and Jerks

WOD:  Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Double-Unders

Men: 155 lb.
Women: 105 lb.

Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Double-Unders

Men: 125 lb.
Women: 85 lb.

Beginner Option
Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Single-Unders

Men: 95 lb.
Women: 65 lb.

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:

WOD: Partners WOD:  For Time:

• 100 Ground to Overhead (135/85) (Partner hangs from a Pull-up bar)
• 100 Box Step Overs (24/20) with DB (35lbs/10lbs) (Partner holds a plank.
• 100 Toes to Bar (Partners Holds Barbell in front rack)