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: 10 AMRAP:

• 5 Curtis P (95/65)
  Curtis P = Power Clean + 1/leg Front Rack Lunge + Push Press
• 15 Lateral Box Jumps (24/20)

Then

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:

15 Minutes to build across sets:

• Squat Clean (Warm-ups sets)
  1 – 1 – 1 – 1 – 1

Then 4 Singles  @ 85%

WOD: Every 5 Minutes for 15 Minutes Complete:

• 8 DB Power Cleans (50/35)
• 10 DB Thrusters
• 20 DB Walking Lunges
• Max Rep Double Unders with remaining time

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 Partners 25 AMRAP:

• 6 Squat Clean Thrusters (115/75)
• 2 Rope Climbs
• 10 Wall Balls (20/14)

*Partners will alternate after completing a full round

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:

• 2,000-m Row
• 1-mile Run
• 2,000-m Row
• 1-mile Run
• 2,000-m 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: 18 Minute AMRAP

• 1 Toes-to-Bar
• 1 Thruster (95/65)
• 2 Toes-to-Bar
• 2 Thrusters
• 3, 3,
• 4, 4 … etc.

*Build up until the 18 Minutes are up.

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:

12 Minutes to build up.

• Power Clean

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 rounds for time of:

• 5 Deadlifts (275/185)
• 10 Burpees

Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option 5 rounds for time of:

• 5 Deadlifts (225/155)
• 10 Burpees

Beginner Option 5 rounds for time of:

• 5 Deadlifts (135/95)
• 5 Burpees