All posts by CrossFit San Luis Obispo

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
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 Drills:

WOD:  AMRAP: 18min.

• 50 Ab Mat Sit-ups
• 40 Cal Row
• 30 Pull-ups
• 20 Slam Ball Over Shoulder (20/14)
• 2 15ft Rope Climb

Accessory:

3 Rounds

• DB Row 10 R/L
• 15 DB Bicep Curls

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: 50-40-30-20-10 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Intermediate Option 40-30-20-10-5 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 14-lb. ball, 20-in. box
Women: 10-lb. ball, 18-in. box

Beginner Option 30-20-15-10-5 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 10-lb. ball, 18-in. box
Women: 6-lb. ball, 8-in. box

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
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:

• Power Snatch

WOD:  For time:

• 30 Power Snatches (75/55)
• 800m Run
• 60 Thrusters (75/55)
• 800m Run
• 30 Power Snatches (75/55)

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 Rounds:

• 1000m Row
• 50 Burpees
• 50 Box Jumps (24/20)
• 800m Run

*Partners alternate work/rest at will.
*Divide the 800m into 2 x 400m or 4 x 200m.

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:

• Row 2,000 meters
• 50 Wall-ball shots
• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 20 Wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option For time:

• Row 2,000 meters
• 50 Wall ball shots
• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 20 Wall-ball shots

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

Beginner Option For time:

• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 25 Wall-ball shots
• Row 250 meters
• 15 Wall-ball shots

Men: 10-lb. ball to 10 ft.
Women: 6-lb. ball to 9 ft.

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:

• Front Squat
• 5 @ 70%
• 5 @ 75%
• 5 @ 80%
• 4 @ 85%
• 3 @ 90%

WOD: 10 AMRAP:

• 3 Deadlifts (135/95)
• 3 Hang Power Cleans (135/95)
• 3 Front Squats (135/95)

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
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 Drills:

• Split Jerk from a front rack position.
  3-3-2-2-1-1-1

WOD: 3 Rounds

• 15 Shoulder 2 Overhead (135/95)
• 15 Pull-ups

Then

• 20 Hand-Release Push-ups
• 20 Ring Rows

• Half Kneeling Bottoms up KB Press 3×10/side
• Bent Over DB Row 3×10/side
• GHD Sit-ups 3×20