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 ( Cancelled )
Third Class at 12:00p – 4:15p (Open Gym)
Fourth 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:

Warm-up: Hip Mobility & Glute Activation

Skills and Drills:

WOD: For Time: 2 minutes on, 1 minute off:

• 2 Rope Climbs
• 10/7-Cal Row
• Max-rep OHS

4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.

 M 135 lb.   F 85 lb.

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the Row, and then as many Overhead Squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie Row and as many Overhead Squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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: 4 Rounds for time:

• 400m Run
• 21 KB Swings (22kg/16kg)
  
• 12 Pull-Ups

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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

Skills and Drills:

WOD:  “DT” Five rounds for time of:

• 12 reps (155/105) Deadlift
• 9 reps (155/105) Hang Power Clean
• 6 reps (155/105) Push Jerk

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 Cindy

• 5 Pull-ups
• 10 HR Push-ups
• 15 Air Squats

Alternate after each movement in Cindy example Partner 1) 5 Pullups, Partner 2) 10 HR Push-Ups, Partner 1) 15 Squats, Partner 2) 5 Pull-Ups…

Then

• 1mile Run together

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:

• Box Jumps (24/20)
• GHD Sit-Ups

Then

• 2000m Row

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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

• Establish a 1RM Snatch

WOD: 12 Minute AMRAP of:

• 150 Wall balls (20/14)
• 90 Double-Unders or 200 Single-Unders
• 30 Pull-Up

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a ( Cancelled )
Third Class at 12:00p – 4:15p (Open Gym)
Fourth 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:

Warm-up: Hip Mobility & Glute Activation

Skills and Drills:

• Establish a 1RM Squat Clean

WOD: For Time:

• 400m Row
• 20 Bar Facing Burpees
• 30 Hang Clean (115/65)
• 20 Bar Facing Burpees
• 400m Row