All posts by CrossFit San Luis Obispo

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:  3 rounds for time of:

• 25 Dumbbell Push Jerks
• 50 Double-Unders
• 25 Weighted Step-Ups
• 50 Double-Unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option 3 rounds for time of:

• 25 Dumbbell Push Jerks
• 25 Double-Unders
• 25 Weighted Step-Ups
• 25 Double-Unders

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

Beginner Option 3 rounds for time of:

• 15 Dumbbell Push Jerks
• 35 Single-Unders
• 15 Step-Ups

Coached Classes:
First Class at 9:45a

*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: “Fatal 40”

• 400m Run
• 40 Wall balls (20/14)
• 40 Hang Cleans (95/65)
• 40 Pull Ups
• 40 Deadlift (95/65)
• 40 Push Ups
• 40 Box Jumps (24)
• 40 Kettlebell Swings (24kg/16kg)
• 40 Toes to Bar
• 40 Air Squats
• 40 Hang Snatch (95)
• 40 Double Unders
• 40 Sit Ups
• 40 Burpees
• 400m Run

*You must start and finish with a 400m run, but
must also run 400m after EACH of the exercise below, for a total of 3.5 miles.

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: For Time

• 100 Burpees to plate (25)
• 100 KBS (20kg/16kg)
• 100 Squats
• 100 HR Push-ups
• 100 Cal Bike
• 200 Sit-ups

*Choose your adventure:
*The movements and reps may be rearranged and divided in any fashion.
*Partners may not work at the same 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)
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:

1. Balance drill 10 mins practice
Stomach to wall (hands no more than 10cms away).
Take one foot off wall & tap away with other foot, trying to find balance point

2. Handstand kick-up practice (20 attempts)
Kick up with hands as close to wall as possible. Count # successful reps out of 20
*Good rep = vertical, controlled position with no part of body touching wall

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 × 6 (65, 70, 75, 80, 85% – 90%)

WOD: 3 Rounds

• 500m Row
• 12 Deadlifts (body weight)
• 21 Box Jumps (20″ Male & Female)

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:

Movement Prep:

• Hang Power Snatch
  Build to your workout weight

WOD: EMOM 12min

• Even: 3 Hang Power Snatches, @ 65%-70%
• Odd: 100ft KB Carry
  50ft R / 50ft L, athletes chooses weight

Then 21-15-9

• Push Press (95/65)
• Toes to Bar

*After every round do 20 Wall-balls (20/14)

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:  Three rounds of 4 minutes each, complete the following:

• 500m Row
• 20 kettlebell swings (22kg/18kg)
• Max Burpees (Jump onto 45-lbs/35-lbs plate)
  Rest 3 mins

Your score is total burpees completed.