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:

• Shoulder Mobility & Activation

WOD: A.) 15 Minutes to Complete:

• Bench Press 4 Sets of 6 Reps

B.) 15 Minute AMRAP of:

• 15 Lateral Raises
• 20 DB Curls
• 15 Skull-Crushers
• 100 Singles

Then

15 Minute AMRAP:

• 12 Hand release Push-ups
• 12 Pull-Ups
• 30 Kettlebell Swings (20kg/16kg)

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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 Drill:

WOD: 5 2-minute rounds of:

• 10 Thrusters (95/65)
• 200m Row
• Max-rep Thrusters

Rest 3 minutes between rounds.

Scaling:

4 2-minute rounds of:

• Thruster (75/55)
• 150m Row
• Max-rep Thrusters

Rest 3 minutes between rounds.

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:  For time:

• 100 Squats
• 15-ft. Rope Climb, 4 ascents
• 75 squats
• 15-ft. Rope Climb, 3 ascents
• 50 Squats
• 15-ft. Rope Climb, 2 ascents
• 25 Squats
• 15-ft. Rope Climb, 1 ascent

Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option For time:

• 80 Squats
• 15-ft. Rope Climb, 3 ascents
• 60 Squats
• 15-ft. Rope Climb, 2 ascents
• 40 Squats
• 15-ft. Rope Climb, 1 ascent
• 20 Squats

Beginner Option For time:

• 60 Squats
• 4 Rope Climbs, lying to standing
• 45 Squats
• 3 Rope Climbs, lying to standing
• 30 Squats
• 2 Rope Climbs, lying to standing
• 15 Squats
• 1 Rope Climb, lying to standing

• 300 DU’s

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)
Last Class at 5:00p

*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: 3 rounds for time of:

• 800m run
• 25 Wall Balls (20/14)

*Scaling
Reduce the reps or weight of med ball.

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

• Deadlift
  5-5-5-4-3
  (70%, 75%, 80%, 85%, 90%)

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:

• Squat Clean
  Build to a Heavy 1 Rep

*While building to a 1 Rep Squat Clean, accumulate 5×4 Strict Pull ups
Modify up with weighted Pull ups.
Scale down with banded Pull ups.

WOD : 2 Rounds:

• 500m Row
• 50 Walking Lunges
• 21 Hang Power Cleans (135/85)

Accessory:
Accumulate 200 Banded Face Pulls
Do in sets of 50