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: Partner WOD:  For Time

• 400m KB Run (20kg/16kg)
• 100 Pull-Ups
• 100 Box Jumps (24/20)
• 100 Sit-ups
• 100 KB Swings (20kg/16kg)
• 100 Air Squats
• 100 Push Press (95/65)
• 400m KB Run

The Kettlebell must never touch the floor.
Partners will alternate holding the Kelltlebell and completing the movements
Rules for holding the Kettlebell:

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:

Sam

Skills and Drills:

WOD: For Time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.

Scale the weight for the workout accordingly.

Click here:to see Demo Thrusters

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 Clean
  Build to a moderate weight

15min

WOD: For Time:

• 800m Run
• 21 Power Cleans (115/75)
• 600m Row
• 21 Burpee Box Jumps (24/20)

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:

• DUs
• Toe’s to Bar
• Pull-ups

WOD: For Time:

• 400 Meter Run
• 50 Double Unders or 100 Single Unders
• 15 Toes to Bar
• 15 Pull-ups
• 400 Meter Run
• 50 Double Unders
• 12 Toes to Bar
• 12 Pull-ups
• 400 Meter Run
• 50 Double Unders
• 9 Toes to Bar
• 9 Pull-ups

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:

• Overhead Squat
  Build to a heavy Single
  10min Time Limit, take from rack
  

• Snatch Balence
  Build to a heavy Single
  10min Time Limit, take from rack
  

• Squat Snatch
  Build to a heavy Single
  15min Time Limit

WOD: For Time: 8 Rounds

• 20sec Max Rep OHS (45/35)
  10sec Rest
• 20sec Max Rep Sit-up
  10sec Rest

Score is total reps

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: 15 min AMRAP

• 10 Air Squats
• 10 Pull Ups
• 50 yards Plate Push (25/25)

Then

5 Rounds Not for time

• 8 DB Curl
• 8 DB Strict Press
• 8 Ring Row
• 8 Push Ups

Then

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: Partner WOD:

Station 1:

3 AMRAP

• 10 Wall Balls (20/14)
• 10 Pull Ups