All posts by CrossFit San Luis Obispo

Coached Class:
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
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:

• Snatch + OHS work at 65% of your 1RM Snatch
  5 x (1+2)

• Snatch grip Push Press work at 50% of your 1RM Snatch
  3 x 5

• Back Squat work at 70% of your 1RM Back Squat
  4 x 3

WOD: Then, complete as many rounds as possible in 8 minutes of:

• 10 Power Cleans (135/85)
• 20 Push-Ups

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:

• Deadlift work up to 1 RM

WOD: Complete as many rounds as possible in 10 minutes of:

• 10 Handstand Push-Ups to 3-in. deficit
• 20 Calorie Row
• 20 Single-Legged Squats Alternating

Coached Class:
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
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: 4 rounds for time of:

• 15 Ring Dips
• 30 GHD Sit-Ups
• 400m Run

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 Partners for time:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats
  *The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:

• 50-ft. Weighted Walking Lunge
• 16 Toes-to-Bars
• 8 Power CleansThen, 2 rounds of:
• 50-ft. Weighted Walking Lunge
• 16 Bar Muscle-Ups
• 8 Power Cleans
  Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 50lbs
Women 35lbs

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:

• 50-ft. Weighted Walking Lunge
• 16 Hanging Knee-Raises
• 8 Power Cleans
  Then, 2 rounds of:
• 50-ft. Weighted Walking Lunge
• 16 Chin-Over-Bar Pull-Ups
• 8 Power Cleans
  Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells

Women Scale

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:

• 50-ft. Weighted Walking Lunge
• 16 Hanging Knee-Raises
• 8 Power Cleans
  Then, 2 rounds of:
• 50-ft. Weighted Walking Lunge
• 16 Chin-Over-Bar Pull-Ups
• 8 Power Cleans
  Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells

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:

5 EMOM

• 1 Squat Snatch (building)
  Immediately into..
  Every 2mins for 8mins (4sets)
  1 Squat Snatch (heavy)

WOD: 7 AMRAP 3-6-9-12-15…

• HandStand Push Ups
• Box Jumps (24/20)

After WOD 5min Abs

Coached Class:
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
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: Tabata Barbell

• Tabata Deadlift (125/185)
• Tabata Hang Power Clean (95/135)
• Tabata Front Squat (65/85)
• Tabata Push Press (45/65)

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
*Post total reps from all 32 intervals.