All posts by CrossFit San Luis Obispo

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:

•  Bench Press: 5 – 5 – 5 – 5 – 5

WOD: For Time:

• 400m Run
• 40 Goblet Squats (22kg/16kg)
• 20 Single Arm Overhead Walking KB Lunges (22kg/16kg)
• 40 Box Jump Overs
• 20 Single Arm Overhead KB Walking Lunges (22kg/16kg)
• 40 Goblet Squats
• 400M Run

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:

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

Skills and Drills:

• Back Squat work up to 85% of your 1RM Back Squat
  4 x 5

WOD: Then, 21, 15 and 9 reps for time of:

• Power Snatch, (95/65)
• Ring Dips

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

• 1000m Row
• 50 Walking Lunges
• 50 Lateral Box Jumps (24/20)
• 50 Goblet Squat (20/16)
• 50 Walkouts
• 400m 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:

• Clean 6 Singles work up to 85% of your 1RM Clean & Jerk. Level load across all sets. 30 sec for attempt, 2:00 rest.
• Back Squat work at 75% of 1RM Back Squat. 3 sets 5reps.

WOD:  7 AMRAP

• 20 Cal Row
• 20 Box Jumps (24/20)
• 15 Burpees

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: Hip & Overhead mobility

Skill and Drills

• Establish a NEW 1RM Power Snatch

WOD: For time: 27 – 21 – 15 – 9

• Thrusters (115/65)
• Pull-ups

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:

• Work  up to 70%+ of 1RM Squat Clean

Then:

Every Minute for 10 Minutes Complete

• 3 TNG Power Cleans + 3 Front Squats + 1 Jerk

WOD: 14 Minute AMRAP of:

• 10 Burpee Box Jumps (24/20)
• 20 V-Ups
• 10 Deadlifts (225/125)

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.

Warm-up:

Skill and Drill:

For time:

• 50 Single arm Overhead Walking Lunge Steps
• 100 Double Unders
• 50 Wall Ball (20/14)
• 25 Pull Ups
• 50 Wall Ball (20/14)
• 100 Double Unders
• 50 Single arm Overhead Walking Lunge Steps

Men use one 20kg weight.
Women use one 14kg weight.