All posts by CrossFit San Luis Obispo

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:

• 20 minute EMOM
  Clean (135/85)

WOD: Climb the ladder in 7 minutes:

• 1 Box Jump (24/20)
• 2 Power Cleans (185/125)
• 2 Box Jump
• 4 Power Cleans (185/125)
• 3 Box Jump
• 6 Power Cleans (185/125)
• 4 Box Jump
• 8 Power Cleans (185/125)
• 5 Box Jump
• 10 Power Cleans (185/125)

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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: For time:

• Row 50 calories
• 50 Handstand Push-Ups
• 50 L Pull-Ups
• 50 (95/65) Sumo Deadlift High Pulls
• 50 Inverted Burpees
• 50 Toes-to-Bars
• Row 50 calories

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:

• Deadlift

WOD: 50-40-30-20-10 reps for time of:

• GHD Sit-Ups
• Kettlebell Swings (22/16)

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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:  3 rounds for time of:

• 7 reps (155/85) Thrusters
• 15 reps  Bar Muscle
• 10 reps (155/85) Power Snatches

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: For Time: Complete as many rounds as possible in 20 minutes of:

• 50 Double-Unders
• 100-ft. Walking Lunge
• 100-ft. Bear Crawl

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:

• 100 Cal Row
• 200 Walking Lunges
• 100 Deadlifts (135/95)
• 200 Abmat Sit-ups
• 100 Burpee Bar Hops

*Partners will alternate Running 200m.
*Movements must be done in order.

Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm) ( No Class )
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p ( No Class )

*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. 8 sets 1rep
• Clean
  Work at 75% of your 1RM Clean & Jerk. 8 sets 1rep
• Front Squat
  Work at 85% of your 1RM Front Squat. 4 sets 2reps

After 3 sets 14reps

• Plate Crunch
• Hanging Leg Raise
• Planks 1min hold