All posts by CrossFit San Luis Obispo

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 4:15p (NO OPEN Gym)
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at 6:30p

*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:

WOD:

• SNATCH
  Work at 70% of your 1RM Snatch Cycle Goal for 6×1.
• CLEAN + 2 PUSH JERKS
  Work at 80% of your 1RM Clean & Jerk, for 5×1 No Linear Progression.
• BACK SQUAT
  Work at 75% of your 1RM Back Squat Cycle Goal for 4×5.

Core Complex: 3 sets

• FLUTTER KICKS  30sec
• V-UPS 30sec
• TOE TOUCHES 30sec
• PLANKS 1min

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 Partners for time:

3 Rounds

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (NO 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:

Warm-up:

Hip Mobility + Core & Glute Activation

• Couch Stretch (Left/Right) 2 sets for 30 seconds
• Use a Glute Band for remainder of warm up.
  Squats with Band 2 x 10 reps
• Forward and Backward Walk with Band 2 x 10 yrds
• Squatted Lateral Walk with Band 2 x 10 yrds (Left/Right)
• Barbell Squats (keep weight light) 2 x 10 reps

WOD:  For Time:

• 2000m Row

Then

10 Rounds

• 10 Wall Balls (20/14)
• 10 Kettlebell Swing (22kg/16kg)
• 20 Double Unders or 50 Single Unders

Then

• 2000m Row

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (NO 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:

Warm-up:

Dynamic

• 30 second Couch Stretch (Left/Right)
• 30 second Samson Strech
• 30 second Bar to Quads Squat
• PVC Stretch
• Forward Lunge x 10 yrds
• Lateral Lunge x 10 yrds (Left/Right)
• High Knee Run x 10 yrds
• Lateral high Knee Run x 10 yrds (Left/Right)
• Squat Jumps x 5 reps

Skill and Drills:

• Establish 1RM Deadlift

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 ( Cancelled )
Fourth Class at 5:30p
Last Class at 6:30p ( Cancelled )

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills: Work 60% – 65% of your 1RM Snatch

• Power Snatch
  3-3-3-3
• Hang Snatch
  1-1-1-1
• Snatch pull
  3-3-3-3

WOD: For time, with a partner:

• 50 synchronized Wallballs (20/14)
• 50 Handrelease Push Ups
• 50 synchronized Wallballs (20/14)
• 50 Power Cleans (135/85)

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 ( Cancelled )
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:  4 rounds for time of:

• Row 500 meters
• 10 reps (135/85) Overhead Squats

After WOD 5min Abs

First Class at **6:00a (min. of 4 required. Text the coach by 9pm) (Cancelled)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p (Cancelled)
Fourth Class at 5:30p
Last Class at 6:30p (Cancelled)

*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:

• Establish a  5 Rep MAX Back Squat

WOD: 3 Rounds for time:

• 15 Bench Press (135/65)
• 15 Burpees Box Jumps (24/20)
• 75 Double-Unders or 150 Single Unders