All posts by CrossFit San Luis Obispo

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:  In teams of 2 complete 3 ladders:

3-6-9-12 etc

• Thruster

3-6-9-12 etc

• Pull-Ups

Rest 3 minutes

B) 7min Ladder of:

3-6-9-12 etc

• Overhead Squats

3-6-9-12 etc

• Push-Ups

Rest 3 minutes

C) 7min Ladder of:

3-6-9-12 etc

• Hang to Overhead

3-6-9-12 etc

• Wall Balls (20/14)

*Barberll weight: (95/65) for each Ladder, one athlete will do 3 barbell movements then 3
of the other movement. Then the other athlete will do 6 of the barbell movement then 6 of
the other movement. This pattern will continue for 7 minutes.

Coached Classes
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

• 5 Sets
  3-Position Squat Snatch (Floor, Knees, Hips)
  build over 5 sets

WOD: 5 rounds for time of:

• 10 Burpee onto plate (45/25)
• 10 AB Rollouts
• 20 GHD
• 20 Box Jump (24/20)

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:

• Bench Press
  Acclimate as needed, then:
  5 X 3

WOD: AMRAP 15min:

• 8 Pull-Ups
• 8 HSPU
• 100 Walking Lunge

Scaled:
16 Push-Ups
-or-
12 DB Strict Press (35/20)

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:

WOD: 5 Rounds for time of:

• 21 Cal Row
• 15 Wall Balls (20/14)
• 9 Deadlifts (185/125)

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.

Skill and Drills:

• Push Jerks

WOD: For time: Complete as many rounds as possible in 18 minutes of:

• 30 Push Jerks (115/65)
• 30 Box Jumps (24/20)
• 30 Calorie Row
• 30 Toes-to-Bar

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:

• Clean & Jerk Build tp 85% of your 1RM Clean & Jerk.

WOD: “Jackie” For time:

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pullups

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:

• 70 Curtis P (95/65)
• 3000m Row

Partners may work at the same time but must work on different movements

Curtis P = 1 Power Clean + 1/ Lung + Lung + 1 Push Press