All posts by CrossFit San Luis Obispo

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: 12 EMOM:

• First min: 10 Deadlift (225lbs/125lbs)
• Second min: 10 Bench press (115lbs-55lbs)
• Third min: Rest min
  REPEAT

• 20 Bike
• 20 Hand-Release Push-ups
• 20 Toes to Bar

Accessory 3 sets:

• 30sec. Planks
• V-Ups 20reps
• GHD Sit-Ups 15reps

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:

• 3 Position Squat Clean
  High hang / Hang (mid) / Ground
  Build to a heavy complex over 4 – 5 sets

WOD: AMRAP 3min

• 9 Cal Row
  9 Power Cleans (95/65)

-Rest 3min-

AMRAP 3min

• 9 Cal Row
• 7 Hang Squat Clean (115/80)

-Rest 3min-

AMRAP 3min

• 9 Cal Row
• 5 Squat Clean (135/95)

Coached Classes
First Class at **6:00a (Class Cancelled)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p (Open Gym)
Last Class at 5:30p (Open Gym)

*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:

• Tabata Handstand Push-Ups

Rest 1 minute

• Tabata Single-Leg Squats

Rest 1 minute

• Tabata Push-Ups

Rest 1 minute

• Tabata Jumping Lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Scaling
You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.

Intermediate Option

• Tabata assisted Handstand Push-Ups

Rest 1 minute

• Tabata assisted Single-Leg Squats

Rest 1 minute

• Tabata Push-Ups

Rest 1 minute

• Tabata Jumping Lunges

Beginner Option

• Tabata Push-Ups

Rest 1 minute

• Tabata Air Squats

Rest 1 minute

• Tabata knee Push-Ups

Rest 1 minute

• Tabata Walking Lunges

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

*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 Russian KB Swings (62/44)50
• Thrusters (45/35)
• 30 Ring Row

Accessory:

• DB Bicep Curls 12reps
• Tricep Dips 12 reps
• GHD 15reps

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:  “12 Days of CrossFit”

• 12 Burpees
• 11 Box Jumps (24/20)
• 10 Sit-ups
• 9 HR Push-ups
• 8 Wall Balls
• 7 Pull-ups
• 6 Lunges
• 5 Jump Squats
• 4 Toes to Bar
• 3 Muscle-ups or Ring Dips
• 2 Wall Walks
• 100m OH Plate Run (45/25)

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:

• 15 Burpees jumping over the barbell
• 5 Clean and Jerks
• 12 Burpees, jumping over the barbell
• 4 Clean and Jerks
• 9 Burpees, jumping over the barbell
• 3 Clean and Jerks

Men: 225 lb.
Women: 155 lb.

Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

Intermediate Option For time:

• 15 Burpees, jumping over the barbell
• 5 Clean and Jerks
• 12 Burpees, jumping over the barbell
• 4 Clean and Jerks
• 9 Burpees, jumping over the barbell
• 3 Clean and Jerks

Men: 185 lb.
Women: 135 lb.

Beginner Option For time:

• 15 Burpees, jumping over the barbell
• 5 Clean and Jerks
• 12 Burpees, jumping over the barbell
• 4 Clean and Jerks
• 9 Burpees, jumping over the barbell
• 3 Clean and Jerks

Men: 135 lb.
Women: 95 lb.