All posts by CrossFit San Luis Obispo

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: “Klepto”  4 Rounds For Time:

• 27 Box Jumps (24/20)
• 20 Burpees
• 11 Squat Clean (145/100)

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:

WOD:  Complete as many rounds as possible in 20 minutes of:

• 25 Cal. Row
• 25 Hip Extensions
• 25 GHD sit-Ups

Scaling
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option

• 25 Cal. Row
• 25 Hip Extensions
• 10 GHD sit-ups
• 15 Sit-Ups

Beginner Option Complete as many rounds as possible in 20 minutes of:

• 15 Cal. Row
• 15 Good Mornings (45 / 35 lb.)
• 15 Sit-Ups

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:

Coach’s Choice to include warm-up and mobility work:

WOD: Partner WOD for time of: Teams of 3:

• 100 Calorie Row
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (155/105)
• 100 Wall Balls (20/14)
• 100 Burpee Bar Hops
• 100 Wall Balls
• 100 Deadlifts
• 100 Box Jump Overs
• 100 Calorie Row

*Movements must be completed in order. One barbell for all 3 athletes. Only one athlete works 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:

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:

Prep:

• Kettlebell Swings
• Pull Ups

WOD: “Helen” 3 Rounds

• 400m Run
• 21 Kettle Bell Swings (24kg/16kg)
• 12 Pull-Up

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:

• Power Clean
  Build to a heavy touch and go 3 Rep

15 min time limit.

WOD: AMRAP 3min

• 9 Cal Row
• 9 Power Cleans (75/55)

Rest 3min

AMRAP 3min

• 9 Cal Row
• 7 Power Cleans (95/65)

Rest 3min

AMRAP 3min

• 9 Cal Row
• 5 Power Cleans (115/75)

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: For time:

• 21 Back Squats (225/155)
• 42 GHD Sit-Ups
• 15 Back Squats
• 30 GHD Sit-Ups
• 9 Back Squats
• 18 GHD Sit-Ups

Scaling
Reduce the back squat load so that the first round can be completed in 3 sets or fewer. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option 21-15-9 reps for time of:

• Back squats (185/125)
• GHD sit-ups

Beginner OptionFor time:

• 15 Back Squats (95/65)
• 30 Sit-Ups
• 12 Back Squats
• 24 Sit-Ups
• 9 Back Squats
• 18 Sit-Ups