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:

• 3 Power Snatches + 3 Overhead Squat
  Build to your working weight, then 1-2 sets over

15min time limit

WOD: For Time:

• 200m Run 21 Power Snatches (95/55)
• 200m Run 21 Overhead Squats
• 200m Run, 15 Power Snatches
• 200m Run, 15 Overhead Squats
• 200m Run, 9 Power Snatches
• 200m Run, 9 Overhead Squats

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:  AMRAP 18min

• 30 Cal Row
• 30 Ab-Mat Sit-ups
• 20 DB Step-ups (50/35) 20 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 Drills:

• Build to a moderate.
  Clean & Jerk

15min time limit

WOD: 30-20-10 for time:

• Power Clean (95/65)
• Box Jumps
• KB Swings (20kg/16kg)
• 2 x DU’s

Accessory: 3 Rounds

• 15 Cal Ski Erg or Bike
• Jerk grip overhead isometric holds
  use a barbell only.
  60 seconds.
• Timed Hands (pronated grip)
  60 seconds.

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
  Warm-up 5 x Bar, 1-2 acclimation sets,
  then
  3 × 5  (65% – 75%)

15min time limit

WOD: For Time:

• 1200m Run
• 40 Pull-Ups
• 30 Front Squats (135/85)
• 20 Barbell Burpees

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: AMRAP 17min

• 20 Cal row
• 18 Jumping Lunges 1=1
• 18 Ab Mat Sit-Ups
• 12 Hand Release Push-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:

WOD: Partner WOD for time 3 rounds:

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

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:

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

Skill and Drills:

WOD:  5 rounds for time of:

• 20 GHD sit-ups
• 3 15ft. Rope climbs

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option 5 rounds for time of:

• 12 GHD sit-ups
• 3 15ft. Rope climbs

Beginner Option 3 rounds for time of:

• 20 Sit-Ups
• 3 15ft. Rope climbs, lying to standing