All posts by CrossFit San Luis Obispo

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:

WOD:  Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

• 25 Toes-to-Bars
• 50 Double-Unders
• 15 Squat Cleans (135/85)

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

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:

• 50 Wall Balls (20/14)
• 50 Hang Cleans (115/75)
• 50 Pull Ups
• 50 Jerks
• 50 Cal Row
• 50 Front Squats

*Teams can’t let the barbell hit the ground or there is a 200m Penalty Run

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:

• SNATCH
  Work to 65% of your 1RM Snatch for 6 singles.
• CLEAN
  Work to 75% of your 1RM Clean & Jerk for 6 singles.
• 2 FRONT SQUATS + JERK
  Work at 70% of your 1RM Clean and Jerk 4 set

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 2RM Bench Press

WOD:  Complete the Following for Time:  40 – 30 – 20 – 10

• Double Unders or Single Under (double the numbers)
• Ring Dips
• Push – ups

Then

• 1200m Row

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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:

Warm-up: Hip mobility + Core Activation + Split Jerk technique work

Strength/Skill:

Establish a Heavy As Possible set of:

3 Push Press + 2 Push Jerks + 2 Split Jerks

*Once Barbell is unracked all reps must be completed

WOD: 15 Minute AMRAP:

• 6 Bar Facing Burpees
• 12 Back rack Reverse Lunge (95/65)
• 18 Wall- Balls (20/14)

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:

• Work up to 80-85% of most recent 1RM Full Squat Snatch
  Then: Complete 1 Full Squat Snatches + 3 Overhead Squats @ 80-85% Every Minute On The Minute For 10 Minutes

WOD: For time: 3 Rounds For Time:

• 15 Toes-to-Bar
• 12 Burpee Box Jump Overs (24/20) or Step-overs.
• 9 Hang Squat Thrusters (115/65)

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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: 20 min AMRAP

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats
• 300m Row