All posts by CrossFit 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:

Amanda doing 18.2

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

Skill and Drills:

• Front Squat 4 X 5 @ 75 – 80%

WOD: 15 Minute AMRAP

• 20 Toes-to-Bar
• 12 Alternating Front Rack Lunges (115/65)
• 12 Burpee Box Jumps (24/20)

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:

Cate 18.2

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

Skills and Drills:

WOD:  5 rounds for time of:

• Run 400 meters
• 15 Thrusters (95/65)

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option 5 rounds for time of:

• Run 400 meters
• 15 Thrusters (75/55)

Beginner Option 4 rounds for time of:

• Run 400 meters
• 10 Thrusters (45/35)

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:

Rod 18.2 Clean 335lbs.

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

Skill and Drill:

10 Minute EMOM

ODD: 4 Squat Cleans (155/105)

EVEN: Max Rep Kettlebell Swings (22kg/16kg)

WOD:  For time:

• 75 Double-Unders
• 50 Wall-Balls (20/14)
• 25 Deadlifts (185/135)
• 50 Calorie Row
• 75 Double-unders

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:

Melanie

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

Skills and Drills:

• Handstand Push

WOD: 3 rounds for time of:

• 50 GHD Sit-Ups
• 25 strict Handstand Push

Scaling
This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option 3 rounds for time of:

• 30 GHD Sit-Ups
  20 Kipping Handstand Push-Ups

Beginner Option 3 rounds for time of:

• 30 Sit-ups
• 15 push-Ups

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 3 Rounds

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 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:

• Dumbbell Squats
• Bar-facing Burpees

and

Workout 18.2 A
1-rep-max Clean

Rx’d:
Men use 50-lb. Dumbbell
Women use 35-lb. Dumbbell

Scaled:
Men use 35-lb. Dumbbells, stepping Burpees allowed
Women use 20-lb. Dumbbells, stepping Burpees allowed