All posts by CrossFit San Luis Obispo

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:

• Barbell Bent Over Rows 3 x 6-8
  DB Lunge, 3 x 6-8ea

WOD:  AMRAP 12min

• 200m Run
• 20 Plate to OH, (45/25)
• 250m Row
• 100ft Bear Crawl

After WOD

• Hollow Rocks  3 x 25

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:

WOD: 5 rounds for time:

• 10 Front Squats, (185/125)
• 10 Knees to Elbows
• 200m Run
  Rest 2 minutes between rounds.

After WOD 5min ABS

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:  For time:

• 50 Double-Unders
• 5 Squat Snatches
• 50 Double-Unders
• 4 squat Snatches
• 50 Double-Unders
• 3 Squat Snatches
• 50 Double-Unders
• 2 Squat Snatches

Add weight to the snatch each round.

*Men: 185 – 205 – 225 – 245 lb.
*Women: 135 – 145 – 155 – 165 lb.

Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option For time:

• 50 Double-Unders
• 5 Squat Snatches
• 50 Double-Unders
• 4 Squat Snatches
• 50 Double-Unders
• 3 Squat Snatches
• 50 Double-Unders
• 2 Squat Snatches

Add weight to the snatch each round.

*Men: 135 – 145 – 155 – 165 lb.
*Women: 95 – 100 – 105 – 110 lb.

Beginner Option For time:

• 30 Single-Unders
• 5 Squat Snatches
• 30 Single-Unders
• 4 Squat Snatches
• 30 Single-Unders
• 3 Squat Snatches
• 30 Single-Unders
• 2 Squat Snatches

*Men: 65 lb.
*Women: 45 lb.

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:  3 rounds for max reps of:

• 1 minute of Wall-Ball shots
• 1 minute of Sumo Deadlift High Pulls
• 1 minute of Box Jumps
• 1 minute of Push Presses
• 1 minute of Rowing (calories)
  Rest 1 minute

*Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
*Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option

*Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
*Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

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:

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:

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:

15 Minutes to build:

• 5RM Bench Press

WOD: Every 5 Min for 15 Minutes

• 25 Bench Press (65/35)Bar
• 50 Russian Twist
• 500m Row

Then 3 Rounds for Time:

• 60 Double-Unders or 120 Single Unders
• 30 Toes-to-Bar
• 15 Thrusters (95/65)