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:

• Establish a 3RM Front Squat

WOD:  3 Rounds for Time:

• 21 Overhead Squats (95/65)
• 50 Double-Unders
• 21 Toes-to-Bar
• 50 Wall-Balls (20/14)

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:

WOD:  7 rounds for time of:

• 5 Power Snatches
• 1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option 7 rounds for time of:

• 5 Power Snatches
• 1 sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option 5 rounds for time of:

• 5 Power Snatches
• 1 sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.

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:  9 EMOM:

• Min 1: :40 False Grip Ring Rows w/ feet on box
• Min 2: :40 HS Walk or HS Hold
• Min 3: :40 Hollow Body Planks

Rest 2min

Then: 24 AMRAP:

• 30 Cal Row
• 30 Step Ups (24/20)
• 30 Hand-Release Push-ups
• 30 Abmat Sit-ups

Rest 2min

Then 3 Rounds:

• 5 Strict TTB
• 20 Arch (Superman)
• 15/Side Plank Reach Thru
• 40 Flutter Kick

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 of:

Partners alternate every 10 reps of:

• 100 Air Squats
• 90 Abmat Situps
• 80 Hand release Push Ups
• 70 Box Jump (24/20)
• 60 Wall Balls (20/14)
• 5 200m runs (Partners alternate runs)
• 40 Toes to Bar
• 30 Burpees
• 20 Pullups
• 10 HSPU (Each Partner does 5)
• 1000 Row (Alternate every 250m)

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:

SWAT Team

Coach’s Choice to include warm-up and mobility work:

Skill and Drills:

WOD: 5 rounds for time of:

• 400 meter run
• 15 reps Push Press (75/115)

Then

5min Abs

Coached Classes
First Class at **6:30a 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: Shoulder & Hip mobility

WOD: For Time: “Lynne” 5 rounds for max reps of:

• Body-Weight Bench Presses
• Pull-Ups

Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option 5 rounds for max reps of:

• ¾-body-weight bench presses
• Pull-ups

Beginner Option 5 rounds for max reps of:

• Push-ups
• Ring rows

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:

• 1 RM Back Squat

WOD: 3 Rounds for time:

• 10 Front Squat (135/95)
• 200m Run

Then