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:

• 1600m Run

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:  “Nancy” 5 rounds for time of:

• 400m Run
• 15 Overhead Squats (95/65)

Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option 5 rounds for time of:

• 400m Run
• 15 Overhead Squats (65/45)

Beginner Option 4 rounds for time of:

• 400m Run
• 10 Overhead Squats (45/35)

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:

WOD:  “Linda” For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• Deadlift (1 ½ Body Weight)
• Bench Press (Body Weight)
• Clean (¾ Body Weight)

*Use three separate barbells.

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 24 AMRAP:

• 50 Lunges
• 50 Sit-Ups
• 50 Cal Bike
• 50 Burpees
• 50 KB Swings (22kg/16kg)

*Partners alternate running 200m throughout the WOD.

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: 10 rounds, each for time, of:

• 200m row Sprint
  Rest 90 seconds

Then rest 4min

• Work at 70% of your 1RM Clean 8 sets 1rep

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option 7 rounds, each for time, of:

• 200m row Sprint
  Rest 90 seconds

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:

12 Minutes to build across sets:

• Bench Press 3 – 3 – 3 – 3 – 3

WOD: 18 Minute EMOM

• 1: 21 Sumo Deadlift High Pull (75/55)
• 2: 12 Lateral Bar Burpees
• 3: Max Rep Double Unders
  *Score = Total # of DU’s

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: 4 Rounds

• 10 Front Rack Reverse Lunge (115/75)
• 200m Run
• 10 Hang Power Snatch (115/75)

Rest 2min

Then 4 Rounds