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
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:

• 15 Minutes to Establish a NEW 3RM Split Jerk

WOD: 4 Rounds

3:00 Min AMRAP

• 30 Alt DB Snatch (50/35)
• 15 Toes-to-Bar
• Max Strict HSPU With the remainder of Time

Rest 1:00

Score total reps:

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:

• 10 Push-Ups
• 15 Ring Rows
• 20 Abmat Sit-Ups

Cash-Out:

• 50 Cal Bike

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:

10 Minutes to Establish a Heavy Set of:

• 1 Power Snatch + 1 Squat Snatch from BELOW the Knee

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

• Hang Power Snatch (105/70)
• Overhead Squats

Coached Classes:
First Class at **6:30a 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:

5 Rounds Not For time:

• 10 Ring Rows to hips
• 10 Swings on Rings
• 10 Ring Pull Ups
• 10 Swing On Rings

WOD: 5 rounds for time:

• 6 Clean & Jerks (175/105)
• 12 Toes to Bar
• 15 Box Jumps (24/20)

Rest exactly 2 minutes between rounds.

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:

Warm-up: 3 Rounds:

• 10 Cal Row
• 10 Push-Up Walkouts
• 10 Wall-Balls

Then

Complete 5 X 5 Bench Press

Skills and Drills:

WOD: 20 Minute AMRAP

• 21 Thrusters (95/65)
• 15 Pull-Ups
• 90 Double-Unders

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:

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, using a single dumbbell:

• 10 weighted Pull-Ups
• 40 Overhead Lunges
• 10 weighted Pull-Ups
• 30 Snatches, alternating arms
• 10 weighted Pull-Ups
• 20 Overhead Squats, 10 each arm
• 10 weighted Pull-Ups
• 10 Turkish get-ups
• 10 weighted Pull-Ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Then

• 2000m Row