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 Partners for time: 30AMRAP

• 50 Lunges
• 50 Sit-ups
• 50 Cal Row
• 50 Burpees
• 50 Kettlebell Swings (22kg/16kg)

*Partners alternate after running 200m

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 ( 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:

Warm-up:

• Hip & Overhead mobility – Proper Barbell warm-up

Skill and Drills:

• 1RM Squat Snatch from the floor

WOD: For Time: 27 – 21 – 15 – 9

• Overhead Squats (75/55)
• Box Jump Overs (24/20)

After WOD 5min Abs

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:

Warm-up:

• Hip Mobility + Core & Glute Activation

Skill and Drills:

• Behind the Neck Snatch Grip Push Press
  4 – 4 – 4 – 4 – 4

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
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:

WOD: 4 rounds for time of:

• 400m run
• 30 Push Presses (65/45)
• 20 Jumping Chest-to-Bar Pull-Ups

Scaling this WOD
If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 unbroken reps during the warm-up. For the pull-ups, choose an option that you can complete in 3 sets or less during the workout. Watch The Push Press and The Jumping Pull-Up from the CrossFit Journal prior to starting this workout.

Scaling Option 1
4 rounds for time of:

• 200m Run
• 20 Push Presses
• 15 Jumping Pull-Ups

Men use a 65lb. barbell
Women use a 45lb. barbell

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:

WOD: Complete as many rounds as possible in 15 minutes of:

• 50-ft. Handstand Walk
• 15 burpees
• 30 One-Legged Squats, alternating

Scaling WOD
Complete as many rounds as possible in 15 minutes of:

• 5 Around-the-Worlds
• 12 Burpees
• 20 Single-Leg Box Squats, alternating

Practice the around-the-worlds during your warm-up.
During the warm-up, experiment with various box heights for the single-leg box squat. Find a height that allows you to complete the first round without rest.

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
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: Complete as many rounds as possible in 12 minutes of:

• 25 Pull-Ups
• 50 Calorie Row
• 100 Overhead Squats
• 50 Box Jumps
• 25 Pull-Ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

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: