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
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p (Cancelled)
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: 5 Rounds for time of:

• 500m Row
• 30 Wall Balls (20/14)
• 20 GHD

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:

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

• 20 Overhead Squat (95/65)
• 20 Box Jump (24/20)
• 20 Kettlebell Swings (22kg/16kg)

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:

•  Establish a 1RM Split Jerk from the rack

WOD: 15 Minute AMRAP:

• 21 Sumo Deadlift High-pull (115/65)
• 15 Pull-Ups
• 9 Burpees Over the Bar

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: For time:  “DT” Five rounds for time of:

• 12 reps (155/105) Deadlift
• 9 reps (155/105) Hang Power Clean
• 6 reps (155/105) Push Jerk

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: 6-9-12-9-6 reps for time of:

• Burpees Over the Bar
• (185/125) Front Squats
• Chest-to-Bar Pull-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: “Jackie”

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-ups

Then

“Fran” 21-15-9

• Thrusters (95/65)
• Pull-ups

Then

“Power Elizabeth” 21-15-9

• Power Clean (135/95)
• Ring Dips

Then

• 16 X 200m Sprints

*Partners will work/rest at will.
*The WODs must be done in order.
*The 200m Sprints must be alternated

Coached Classes
First Class at **6:30a (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 (Cancelled)
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 at 65% of your 1RM Snatch for 6 singles.
• CLEAN & JERK
  Work at 80% of your 1RM Clean & Jerk 5 singles
• BACK SQUAT
  Work at 70% of your 1RM Back Squat for Speed Squats.
  4 sets 5reps

Then

Complete as many rounds and reps as possible in 8 minutes of:

• 25-ft. Walking Lunge
• 10 Toes-to-Bars
• 8 Power Cleans (135/85)