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

• 3 15ft. Rope Climbs
• 20 Box Jumps

Men: 30-in. box
Women: 24-in. box

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

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

• 3 15ft. Rope Climbs
• 20 Box Jumps

Men: 24-in. box
Women: 20-in. box

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

• 3 Rope Climbs, lying to standing
• 20 Box Jumps

Men: 20-in. box
Women: 16-in. box

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:  5 rounds for time of:

• 400-m Run
• 15 Thrusters
  10 Burpees

Men: 75 lb.
Women: 55 lb.

Scaling
Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element.

Intermediate Option 5 rounds for time of:

• 400-m Run
• 15 Thrusters
• 10 Burpees

Men: 55 lb.
Women: 35 lb.

Beginner Option 3 rounds for time of:

• 400-m Run
• 10 Thrusters
• 7 Burpees

Men: 45 lb.
Women: 22 lb.

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:

• Take 3 – 4 sets to build to your working weight:
  3 Power Cleans
  3 Front Squats
  3 Push Jerks

WOD:  21-15-9

• Box Jump Overs (24/20)
• Power Cleans (75/55)
• Pull-ups
• Front Squats (75/55)
• Lateral Barbell Burpees
• Push Jerks (75/55)

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
Fourth 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:

WOD:5 rounds for time of:

• 400-m Run
• 10 Overhead Squats

Men: 135 lb.
Women: 95 lb.

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option 5 rounds for time of:

• 400-m Run
• 10 Overhead Squats

Men: 95 lb.
Women: 65 lb.

Beginner Option 4 rounds for time of:

• 400-m Jog
• 7 Overhead Squats

Men: 65 lb.
Women: 35 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 3 Person Teams for Time:

• 100 Cal Row
• 100 Deadlifts (135/85)
• 80 Cal Row
• 80 Power Clean (95/65)
• 60 Cal Row
• 60 S2OH (95/65)
• 40 Cal Row
• 40 Front Squat (95/65)
• 20 Cal Row
• 20 Thrusters (95/65)

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:

• 50 Box Jumps (24/20)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (16kg/12kg)
• 50 Walking-Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45lb./35lb.)
• 50 Back Extensions
• 50 Ab Sit Ups
• 50 Burpees
• 50 Double-Unders

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option For time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings
• 50 Walking-Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses
• 50 Back Extensions
• 50 Ab sit Ups
• 50 Burpees
• 50 Double-Unders

Men: 20-inch box, 12-kg KB, 33-lb. Push Press.
Women: 16-inch box, 8-kg KB, 22-lb. Push Press.

Beginner Option For time:

• 30 Box Jumps
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings
• 30 Walking-Lunge Steps
• 30 Hanging Leg Raises
• 30 Push Presses
• 30 Back Extensions
• 30 Ab sit Ups
• 30 Burpees
• 30 Single-Unders

Men: 16-inch box, 8-kg KB, 22-lb. Push Press.
Women: 12-inch box, 4-kg KB, 11-lb. Push Press.

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:

• Power Snatch
  Build to a heavy (touch-and-go) 5rep

WOD: 3 Rounds:

• 10 Power Snatches (115/80)
• 20 Box Jump Overs (24/20)
• 30 Wall Balls (20/14)