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:

A: EMOM 6:00

• 10 Kipping
• 10 Push Ups
• 10sec. HS Hold freestanding

Rest 4:00

B: 3 Rounds

• 12 Ring Dips
• 20 Legless Wall ball

WOD: For time: 3 rounds

• 20 Kettlebell Swing
• 2 15ft Rope Climb
• 20 Abs
• 200m Run

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:

• Tall Snatch
  3-3-3-3
• High-Hang Snatch
  3-3-3-3
• Overhead Squat
  3-3-3-3

WOD: For time:

• 60 Abmat Sit-Ups
• 21 reps (115/75) Squat Clean Thrusters
• 45 Abmat Sit-Ups
• 15 reps (115/75) Squat Clean Thrusters
• 30 Abmat Sit-Ups
• 9 reps (115/75) Squat Clean Thrusters

Closed!!!

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 of: 3 Person Teams

• 12,000m Row
• Partners must switch every 200m

Then

• 150 Air Squats
• 120 Sit-Ups
• 90 Hand Release Push–Ups

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
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 17.1 For time:

• 10 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 20 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 30 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 40 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 50 Dumbbell Snatches
• 15 Burpee Box Jump-Overs

Scaled:
Men use 35-lb. Dumbbell and 20-in. Box, step-ups OK Women use 20-lb. Dumbbell and 20-in. Box, step-ups OK

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

The Open starts TOMORROW!! Don’t forget to sign-up at games.crossfit.com then select CrossFit San Luis Obispo as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.

*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:

• 12 Squat Snatch (95/65)
• 24 Kettlebell Swings (22/16)
• 200m Run

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: Complete as many rounds and reps as possible in 15 minutes of:

• 10 Push Press (75/55)
• 12 Deadlifts (155/105)
• 15 Box Jumps (24/20)