All posts by CrossFit San Luis Obispo

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:

15 Minutes to Establish a Heavy Set of:

• 1 Clean Pull + 1 Power Clean + 1 Squat Clean

WOD: For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3

• Deadlifts (155/105)
• Toes-to-Bar
• 50 Double-Unders after every set or 100 Single Unders

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:  20 min AMRAP:

• 20 Sumo Deadlift High Pulls (75/55)
• 20 Box Jump (24/20)
• 20 Sit-Ups
• 20 Cal Bike

Have you setup your SugarWOD account?
Please let any of the coaches know if you are having trouble making an account!

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:

• 70 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 70 Pull-ups (Partner holds Bar in front rack)
• 70 Box Jumps (Partner holds bottom of Squat)
• 70 KB Swings (28kg/16kg) (Partner plank position)
• 10 each alternate 200-meter sprints
  EMOM 2 Burpees each. Start the WOD with 2 Burpees

If partner doing the static hold stop. Then the working partner must stop too.

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:  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
Friday April 6, 2018 April 6th, 2018CrossFit San Luis Obispo

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:

Josh last WOD with us!

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

Skill and Drills:

Warm-up: Shoulder & Hip mobility

15 Minutes to Establish a Heavy 3 Position Snatch

(Unbroken Set from: Floor – Hang Position – Power Position )

WOD: For Time:

• 18 Power Snatches (115/75)
• 50 Double-Unders or 100 Single Unders
• 18 Squat Snatches
• 50 Double-Unders or 100 Single Unders
• 18 Overhead Squats
• 50 Double-Unders or 100 Single Unders

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:

Warm-up: Hip Mobility + Empty Barbell Technique

• 15 Minutes to Establish a Heavy 3 Position Clean

Unbroken Set from ( Floor – Hang Position – Power Position )

WOD: “DT” 5 Rounds for time:

• 12 Deadlift (155/105)
• 9 Hang Power Clean
• 6 Push Jerk

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: 5 rounds for time of:

• 21 Calories on Assault Bike
• 21 Hand release Push Ups
• 21 Box Jumps (24/20)