All posts by CrossFit San Luis Obispo

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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: With a partner, perform as many rounds as possible in 30 minutes:

• 10 Overhead Squat (95/65)
• 5 Burpees
• 30 Double Unders or 100 Single Unders

One partner works while the other rests. Switch every 3 minutes. When it is time to switch in, pick up exactly where your partner left off.

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:

• Find 3RM Split Jerk from the rack

WOD: Complete 4 Rounds for time of:

• 15 Calorie Row
• 12 Front Squats (115/65)
• 15 Pull-Ups
• 12 Push-Ups

First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

Skills and Drills:

WOD A: 8 AMRAP

2-4-6-8-10…

• Squat Cleans (135/85)
• Toes to Bar

Then

WOD B: 12 EMOM

• Min 1: :45 Right Side Plank
• Min 2: :45 GHD Sit-ups
• Min 3: :45 Left Side Plank
• Min 4: :45 Hip Extension

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 Drills:

• 9 EMOM
  Min 1: :40 Pike to Hollow Body
  Min 2: 10 KIPPING HSPUs
  Min 3: 2 Rope Climbs

WOD: 20min AMRAP:

• 20 KB Swings (22/16)
• 20 Box Jumps (24/20)
• 200m Run

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

• Establish a Heavy Squat Snatch

WOD: 3 rounds for time of:

• Row 250 meters
• 12 reps (65/55) Squat Snatches
• 21 Push-Ups

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: Partner WOD: For Time:

• 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds Bar in front rack)
• 60 Box Jumps (Partner holds bottom of Squat)
• 60 KB Swings (28kg/16kg) (Partner plank position)
• 10 each alternate 200-meter sprints
  EMOM 2 Burpees each. Start the WOD with 2 Burpees

If partner doing the static hold stop. Then the working partner must stop too.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:  For time

• 1200m Run with Med Ball (20/14)

Then, 12 rounds of:

• 4 Strict Handstand Push-Ups
• 8 Chest-to-Bar Pull-Ups
• 12 squats