All posts by CrossFit San Luis Obispo

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:

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

Skill and Drill:

Establish a NEW 1RM “Clean Complex”

• 2 TNG Power Cleans + 1 Hang Clean + 2 Jerks

WOD: For Time:

• 75 Calorie Row
• 10 Power Clean & Jerks (135/85)
• 75 Wall-Balls (20/14)
• 10 Squat Clean & Jerks (155/105)
• 75 Double-Unders or 200 Single Unders
• 10 Squat Clean & Jerks (185/125)

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 time:

• 30 Toes to Bar
• 30 Goblet Squats (24kg/16kg)
• 30 Calorie Row
• 30 Overhead Walking Lunges steps
• 30 Pull-Ups
• 30 Kettle Bell Cleans (24kg/16kg)
• 30 Burpees over the Kettle bell

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: Teams of 3 For Time

• 5000m Row
  (partners alternate every 250m)

Then immediately into

•  225 Wall Balls (20/14)
  (partners alternate work/rest at will)

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:

Shoulder Mobility + Core Activation

• Establish a 3RM Thruster

WOD: For Time: 30 – 20 – 10

• Burpees
• Power Snatch (115/65)

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:

• Tabata hollow holds
  (20 seconds of work with 10 seconds of rest)
  8 rounds

Then

WOD:  5 rounds for time of:

• 30 Abmat Sit-Ups
• 30 Walking Lunges 15 right arm /15 left arm overhead lunges (40/20) DB
• 30 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:

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

Skills and Drills:

• Push Jerk Review

WOD: 4 rounds for time of:

• 12 Push Jerk (135/85)
• 12 V-Ups (sub knees to elbows)
• 12 Push-Ups
• 200m Run

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:

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

Skill and Drill:

• Deadlifts % of 3RM
• 5@75%
• 3@85%
• Max Reps @95%

WOD: 3 Rounds for time:

• 20 Calorie Row
• 14 Handstand Push Ups
• 14 Deadlifts (225/125)
• 20 Wall Balls (20/14)