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 Drills:

WOD: 10 Rounds

• 15 Cal Row
• 10 HR Push-ups
• 10 KB Swings (22/16)
• 10 Abmat Sit-ups

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:

• Work up to 90% of 1RM Deadlift

Then: 1 (sets) x 1 (reps) @ 90% of 1RM DL

Then: 1 x 1 @ 100+% of 1RM DL

WOD:  For time:

• 15 Toes-to-Bar Or Knees-to-Chest
• 400m Run
• 15 Front Squats (135/85) 0r (115/65)
• 400m Run
• 15 Toes-to-Bar
• 400m Run
• 15 Front Squats

Time Cap = Coaches Choice

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:

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

• Work up to 70-80% of most recent 1RM Full Squat Snatch

Then: Complete 4 Sets of 3 Reps @ 70-80%

*Drop and Reset Every Rep

WOD: 10 Minute AMRAP

• 10 Front Squats (135/95)
• 10 Box Jump Overs (24/20)

Rest 1 Minute

3 Minute AMRAP

• Max Rep Double-Unders or Single Unders

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.

Skills and Drills:

• Establish a 1RM Clean (Full Squat/From Floor)

WOD: Complete 4 Rounds for Time of:

• 13 Thrusters (115/65)
• 400m 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:

Skills and Drills:

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

• 30 Wallballs (20/14)
• 20 Power Snatch (75/55)
• 5 Chest to Bar

Then

• 3 Minute Plank
• 10 Strict T2B
• 2 Minute Plank
• 10 Strict T2B
• 1 Minute Plank
• 10 Strict T2B

When you have finished, perform 3 Burpees for every time you broke up a plank hold.

Then

Alternating with a partner, with :15 to transition:
6 x 500m Row