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:

Warm-Up:

• Back Squat ( 5-5-5-10)

WOD: 3 rounds for time:

• 400m Run
• 21 Pull-Ups
• 10 Box Jump (24/20)

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:

15 Minutes to build across sets:

• Clean & Jerk 1 – 1 – 1 – 1 – 1

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:

• Push Press

WOD: For Time: 20 – 15 – 10 – 15 – 20

• Thrusters (95/65)
• Pull-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:

• 15 Minutes to build across sets:
  Hang Clean 3 -3 – 3 – 3 – 3

WOD: For Time: 21 – 15 – 9

• Deadlifts (155/105)
• Burpee Box Jumps (24/20)

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:

• 80 Thursters (95/65)
• 80 Pull-Ups
• 80 Squat Cleans (95/65)
• 80 Burpee Box Jumps (24/20)
• 80 Cal Row

*Only one person works at a 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:

• Bar work Snatch

WOD: As Many Rounds as Possible in 10:00 of:

• 1 Rope Climb
• 15 Air Squats
• 7 Strict HSPU
• 15 Air Squats

Then

• 4mile on Bike

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:

Warm-Up:

WOD:  Complete as many rounds as possible in 20 minutes of:

• 5 Chest-to-Bar Pull-Ups
• 10 Wall-Ball Shots (20/14)
• 15 Kettlebell Swings (22kg/16kg)

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option Complete as many rounds as possible in 20 minutes of:

• 5 Pull-Ups
• 10 Wall-Ball Shots (14/10)
• 15 Kettlebell Swings (16kg/12kg)

Beginner Option Complete as many rounds as possible in 20 minutes of:

• 5 Ring Rows
• 10 Wall-Ball Shots (10/6)
• 15 Kettlebell Swings (12kg/8kg)