All posts by CrossFit San Luis Obispo

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 for time:

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm) (6:00a class Cancelled)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p (No Class)

*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: “Elizabeth”  21-15-9 reps for time of:

• Cleans (135/95)
• Ring dips

Then after WOD

1mile Run

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:

Strength/Skill:

15 Minutes to build across sets:

Tempo Overhead Squats

• 3 – 3 -3 – 3 – 3

Then: 4 Sets of 3 @ 70%

WOD: 15 Minute AMRAP

• 12 DB Push Press
• 12 Jump Squats
• 12 GHD

Rest 1min

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:

• Scaling the Pistol

• 15 Sumo Deadlift High-Pull (75/55)
• 12 Alternating Pistol Squats
• 6 Strict Handstand Push-ups

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:

• 20 GHD sit-ups
• 3 Rope climbs 15-ft. rope

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option 5 rounds for time of:

• 12 GHD sit-ups
  3 Rope climbs,

Beginner Option 3 rounds for time of:

• 20 Sit-Ups
• 3 Rope climbs, lying to standing

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm) (6:00a class Cancelled)
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

15 Minutes to build:

• 1 Power Snatch + 1 Hang Squat Snatch

Then: 3 Sets of 1 + 1 @ 75%

WOD: 15 Minute Cap to Complete: 3 Rounds

• 15/15 Single Arm OH DB Squat
• 20 Cal Row
• 30 Walking Lunges

Then

For Time: 21 – 15 – 9

• Clean & Jerks (115/75)
• Kettlebell swing (20kg/16kg)

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

• 100 Burpees
• 100 KBS (20kg/16kg)
• 100 Pull-ups
• 100 Squats
• 100 Hand release Push-ups
• 100 Cal Row
• 200 Sit-ups