All posts by CrossFit San Luis Obispo

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:

Warm-up: Hip & Overhead mobility – Proper Barbell warm-up

Strength/Skill:

Establish a Heavy set of:

• 1 Power Snatch + 2 Hang Squat Snatches

WOD: For Time:

• 400m Run

21 – 15 – 9

• Thrusters (95/55)
• Ring Dips or Box Dips = Double the reps.
• Over the Bar 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:

Skill and Drills:

Warm-up: Hip Mobility & Glute Activation

Strength/Skill:

Complete 4 Sets of 4 Reps Back Squat work up to 75% of your 1RM Back Squat

WOD: 16 Minute AMRAP

• 15 Toes-to-Bar
• 12 Single Arm Overhead KB Lunges (35/25)
• 9 Power Cleans (115/65)

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:

Skills and Drills:

• Establish a 1RM Deadlift

WOD: For Time:

• 1000m Row

Then

7 Rounds

• 10 Bench Press
• 10 Lateral Box Jumps (24/20)
• 10 Bicep Curls

Then

• Run 600m

Then

12 EMOM

• Min 1: :45 Right Side Plank
• Min 2: :45 V-Ups
• Min 3: :45 Left Side Plank
• Min 4: :45 Hollow Hold

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:

Warm-up: Hip Mobility & Glute Activation + Empty Barbell Work

• Establish a 1RM Power Clean

WOD: For Time:

• 400m Run
• 20 Bar Facing Burpees
• 30 Hang Clusters (115/65)
• 20 Bar Facing Burpees
• 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:

Warm-up:

Strength/Skill:

Complete 4 Sets of:

1 Strict Press into MAX Rep Push Press

(125/65)    Score = Total Reps

WOD: For Time:

• 75 Calorie Row
• 75 Pull-ups
• 50 Front Squats (95/55)
• 75 Push-ups
• 50 Back Squats (95/55)

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:

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:

WOD: Repeat the following for 4 rounds (12 minutes)

• min 1 = 7 Handstand Push-Ups
• min 2 = 10 GHD sit ups
• min 3 = 30 Double Unders or 60 Single Unders

Then

5 rounds for time

• 20 Alternating Dumbbell Snatches (40/25)
• 15 Box Jump (24/20)