All posts by CrossFit San Luis Obispo

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:

Laurel working on the Ropes!!!

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

WOD: Partner WOD For Time:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

See you tomorrow!!!

Coached Classes
First Class at 6:30a
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:

WOD: Complete as many rounds as possible in 40 minutes of:

• Row 500 meters
• 100 Double-Unders

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:

Gymnastics Skills

• 6EMOM
  Min 1: 1-5 Ring MU’s or Bar MU’s
  Scale ( Ring Rows, Jumping Pull-Ups then Dips )
  Min 2: 40sec Pike to Hollow

• Sumo Deadlifts (115/65)
  5-5-5-5-5

• Strict Press
  5@75%, 5@80%, 4@85%, 3@90%, 2@95%
  Rest 2mins between sets

WOD: For Time: 3 Rounds

• 15 Overhead Squat (115/65)
• 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:

Emily and Morty, partner WOD!!!

Skills and Drills:

WOD: 12 minute AMRAP:

• 4 Handstand Pushup
• 8 Deadlifts (185/125)
• 12 Box Jumps (24/20)

Then 2min Rest

Every minute on the minute for 10 minutes:

• Even: 10 toes to bar
• Odd: 30 unbroken Double Unders

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:

• Back Squats
  % of 3RM
  3 @70%
  3 @80%
  Max Reps at 90%

WOD: For Time:

• 14 Thrusters (115/65)
• 14 Burpees Bar Hop
• 14 Squat Clean Thrusters (115/65)
• 14 Burpees Bar Hop
• 14 Ground to Overhead (115/65)
• 14 Burpees Bar Hop

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:

Norma working on her Toe 2 Bar!!

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

Skills and Drills:

WOD: 3 rounds for time of:

• 10 Strict Knees-to-Elbows
• 10 reps (125/85) Power Snatches
• 10 Strict Knees-To-Elbows
• 10 Burpees

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:

Sam and Mel!!!

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

WOD: Partner For Time:

0-2 min AMRAP

• Double-Under’s (no med ball needs to be held)

2-8 min AMRAP (pick up med ball)

• 8 Deadlifts (135/85)
• 10 Lunges

8-14 min

• 800 m Run

14-24 min AMRAP

• 25 Ab mat Sit Ups
• 10 Med Ball Slams (20/14)

24-30 min

• 400 m Run

30-38 min AMRAP

• 8 Push-Ups
• 8 Pull-Ups

38 min

• 400 m Run

** You must hold the med ball the entire time. If you drop it you have to do 5 burpees. Even after your run when you rest the remainder of the time, the med ball has to still be held.**

Only one partner works at a time.