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:

• Cleans
  Build up to a heavy or max Clean Squat

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

• 10 handstand Push-Ups to 3-in. deficit
• 20-Calorie Row
• 30 Abmat Sit-Ups

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:

Norma working on her Toe 2 Bar!!

Coach’s Choice to include warm-up and mobility work.

Skill and Drills:

WOD: 15 min AMRAP:

• 4 Bar Muscle Up
• 6 Kettlebell Turkish Get Ups (20/14)
• 8 Ring Push-Ups

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:

SNATCH

• 6 X 2. Start at 60% of 1 RM Snatch. Level load across all sets.

CLEAN

• 7 X 1. Work up to your 80% of 1 RM Clean & Jerk.

BACK SQUAT

• Work to a 5RM, Then 1 drop set. Drop set at 20kg down if your 5RM
  record your 5RM.

PUSH PRESS

• 3 X 5. Start at 60% of 1RM Clean & Jerk. Level load across all sets.

Superset for 3 rounds.

• Leg Raises 15reps
• Overhead Med Ball Sit-Ups 15reps
• Planks 1min

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:For Time:

30-20-10

• Thrusters (75/55)
• Burpee Bar Hops
• Run 800m (Together)

21-15-9

• Thrusters (75/55)
• Pull-ups
• Run 800m (Together)

12-9-6

• Squat Clean Thrusters (75/55)
• Burpee Bar Hops
• Run 800m (Together)

*Partners will alternate work/rest
*Movements must be completed in order as if one person was doing the WOD

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 ( No Class )

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Coach’s Choice to include warm-up and mobility work:

Skills and Drills

WOD: “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 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:

• Bar work

WOD:  Complete rounds for 20 minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
• 20 pulls on the Rower

*Score is total calories rowed.
*Post total number of calories, and number of rounds.

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: 30min

• Deadlift
  3 RM

WOD: 10 AMRAP

• 15 Kettlebell Swing (20/16)
• 15 Wall Balls (20/14)