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:

• Power Clean
  Take 8-10 sets to establish a 1RM

WOD: EMOM 9:
Minutes 1-3

• 3 Power Cleans  (95/65)
• 3 Front Squats (95/65)
• 3 S20H (95/65)

Minutes 4-6

• 3 Power Cleans (115/75)
• 3 Front Squats (115(/75)
• 3 S20H (115/75)

Minutes 7-9

• 3 Power Clean (135/95)
• 3 Front Squat (135/95)
• 3 S20H (135/95)

Modify weight (up or down) as needed, the goal is to increase weight by (20#/10#) every 3min, if needed, work in groups of two with one person going at the min mark and one going at the :30sec mark
Score is final weight used.

Accessory:

• 100-150 Banded Leg Curls (seated), each leg
• 60sec Plank (10-15sec. intervals)
  *Accumulate volume however you see

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:

• Deadlift work up to your 90% – 95% or your 1RM

WOD: AMRAP 10min

• 50 Wall Balls (20/14)
• 40 Lateral Burpees
• 30 Dead Lifts (155/105)
  With remaining time, Max Rep Wall Balls.
  This will be you score for the workout

Accessory:
With a 4min running clock
Single Arm Farmer Carry (20kg/16kg) (2min each arm)

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 Time:

• 800m Run
  21-15-9
• DB Goblet Squat (50/35)
• Box Jump (24/20)

Accessory:
1a) DB Bench Press 3×10
1b) Seated Banded Hamstring Curls 3x25ea
2a) Hand Stand Hold 3×15-20sec
2b) L-sit Hold 3×10-15sec

Coached Classes
First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD for Time:

• 100 Burpees to plate (45/25)
• 100 Kettlebell Swing (20kg/16kg)
• 100 Hand release Push-ups
• 100 Cal Row
• 200m Walking Lunges
• 200 Sit-ups
  *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)
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:For time: 27 – 21 – 15 – 9

• Sumo Deadlift High Pull (75/55)
• Toes-to-Bar
• Step Up with DB (50/35)lbs  (24/20)
• Calorie Row

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:

WOD: 10 Rounds

• 1 Squat Clean (225/125)
• 3 Chest to Bar
• 5 Hand Stand Push Ups

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:

• Shoulder Mobility + Core Activation

Skills and Drills: