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:

WOD:  2 rounds for max reps of:

• 2 minutes of Shoulder Presses (135 / 95 lb.)
  Rest 1 minute
• 2 minutes of Front Squats (225 / 145 lb.)
  Rest 1 minute
• 2 minutes of Deadlifts (315 / 215 lb.)
  Rest 1 minute

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option 2 rounds for max reps of:

• 2 minutes of Shoulder Presses (115 / 75 lb.)
  Rest 1 minute
• 2 minutes of Front Squats (155 / 105 lb.)
  Rest 1 minute
• 2 minutes of Deadlifts (225 / 155 lb.)
  Rest 1 minute

Beginner Option 2 rounds for max reps of:

• 2 minute of Shoulder Presses (65 / 45 lb.)
  Rest 1 minute
• 2 minute of Front Squats (75 / 55 lb.)
  Rest 1 minute
• 2 minute of Deadlifts (115 / 75 lb.)
  Rest 1 minute

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:

• 100 Burpee to plate (45/25)
• 70 Wall Balls (20/14)
• 70 Pull-ups
• 70 TTB
• 200m Walking Lunges
• 100 Burpee to plate
• 250 calorie (one athlete on bike at all times)

*Partners will alternate work/rest at will.

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: 4 rounds for time of:

• 500m Row
• 20 Box Jumps (24/20)
• 20 Sit-ups
• 20 KB Swings (22kg/16kg)
• 10 Burpees

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:

    Front Squat 3 x 3 @ 85-90%

WOD: 15 Minute AMRAP

• 10 Pull-Ups
• 20 Wall-Balls (20/14)
• 20 Alternating DB Snatch (50/35)
• 20 Calorie Bike

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
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:

Jodan doing 18.5

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

Skills and Drills:

WOD:  5 Rounds for time:

• 12 Deadlift (155/105)
• 10 Box Jump (24/20)
• 6 Push Jerk (155/105)

Coached Class:
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:

Amanda doing 18.2

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

Skill and Drill:

• Back Squat
  5-5-5-15

The 15-rep will be about 75% of your 5-rep.

WOD: Then, complete as many rounds as possible in 7 minutes:

• 7 Power Cleans (135/95)
• 7 Burpees Over the Bar

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
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: Complete as many rounds as possible in 20 minutes:

• 9 Power Snatch (115/65)
• 15 Ring Dips
• 70 Double Unders or 150 Single Unders