All posts by CrossFit San Luis Obispo

Have a good weekend Athletes!!!

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.

• 100 Curtis P (95/65)

Then

10 Rounds of:

• 5 Pull-ups
• 15 Air Squats
• 10 V-Ups

Alternate after each movement example Partner 1) 5 Pullups, Partner 2) 15 Air Squats, Partner 1) 10 V-Ups…

Then

• 1200m Run together

Coached Classes
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
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:

Skills and Drills:

WOD: For Time

• 200 Double Under or 500 Single Unders
• 5000m Row
• 100 Push Ups

Coached Classes
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:

Warm-up:

Skill and Drills:

• Work up to 65 – 70%+ of 1RM Snatch

Then: 12 Minute EMOM of

• 1 Power Snatch + 3 Hang Squat Snatches

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
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:

Skills and Drills:

Hip Mobility + Core & Glute Activation

• Work up to 70% of your 1RM Back Squat

Then Complete: 8 Sets of 3 Reps at 60% (Speed)

WOD: 15 Minute AMRAP

• 12 Deadlift (225/125)
• 20 Toes-to-Bar
• 15 Box Jump Overs (24/20)

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 Heavy Set of:

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

WOD:  5 Rounds for Time:

• 10 Thrusters (105/65)
• 50 Double-Unders 0r 100 Single Unders

Coached Class:
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
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:

Skills and Drills:

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

• 50-ft. Handstand Walk
• 50-ft. Broad Jump
• 50-ft. Lunge

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

• 5 around-the-worlds
• 8 Broad Jumps
• 12 Walking Lunges

Practice the around-the-worlds during your warm-up. Find a body position that allows you to complete the first round without rest. If the broad jumps take more than 1 minute to complete, consider reducing the reps further. If able to complete 4 rounds in the 12 minutes, consider completing the full 15 minutes.

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

• 3 attempts max-distance Handstand Walk (or 50 ft.)
• 30-ft. Broad Jump
• 50-ft. Lunge