All posts by CrossFit San Luis Obispo

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 For Time:

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1200m Run together.

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
Last Class “Friday Night Lights” will begin 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: Open 18.4

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:

Hannah doing 18.2

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

Skill and Drills:

10 Minute EMOM

• ODD: 4 Power Snatches (115/75)
• EVEN: Max Rep Air Squats

Score: Total # of Air Squats

WOD:  For Time: 21 – 18 – 15 – 12 – 9

• Thrusters (95/65)
• Toes-to-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: For max reps at each station:

• Tabata Chest-to-Bar Pull-Ups
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Hip Extensions
  Rest 1 minute
• Tabata jumping Back Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

*Men: 75-lb. presses and squats
*Women: 55-lb. presses and squats

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option For max reps at each station:

• Tabata Pull-Ups
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Hip Extensions
  Rest 1 minute
• Tabata jumping Back Squats

*Men: 45-lb. presses and squats
*Women: 35-lb. presses and squats

Beginner Option For max reps at each station:

• Tabata Ring Rows
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Good Mornings
  Rest 1 minute
• Tabata Back Squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

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:

Makayla

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

Skill and Drill:

• Power Clean
  3-3-2-2-2-1-1-1
• Overhead Squat
  10-8-6-4-2

WOD: 5 rounds for time of:

• 400m Run
• 15 Box Jumps (24/20)
• 20 Front Squats (95/65)

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:

Madeline

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

Skills and Drills:

• Split Jerk 5 – 4 – 4 – 3 – 2 – 2

WOD: For Max Reps:

Minute 00:00 – 5:00

• Max Calorie Row

Minute 5:00 – 9:00 AMRAP

• 9 Push-Jerks (95/65)
• 9 Lateral Bar Burpees

Minute 9:00 – 13:00 AMRAP

• 15 Wall-Balls (20/14)
• 15 Push-ups

Score = Total Cals/Reps

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:

Dan doing The Open 18.3

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

WOD: Partner WOD For Time

• 100 Burpees
• 100 KBS (22/16)
• 100 Knees to elbow
• 100 Air Squats
• 100 Handrelease Push-ups
• 1200m Run together
• 200 V-Ups