All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **6:00a (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: 5 rounds for time:

• 20 Push Press (95/65)
• 12 Box Jump (25/20)
• 20 Abs
• 200m Run

Coached Class:
First Class at **6:00a 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:

Bonnie PR’s her Deadlift at 245lbs!!!

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

Skill and Drills:

WOD:Complete as many rounds as possible in 20 minutes of:

• 1rep (405/175) Deadlift
• 10 toes-to-bars
• 15 bar-facing burpees

Coached Class:
First Class at **6:00a (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: Complete as many rounds as possible in 20 minutes of:

• 100 Double-Unders or 500 Single Unders
• 100-ft. Walking Lunge

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 “Murph” For Time:

• Run 1mile (together)
  Then
  (work/rest)
• 100 Pull-ups
• 200 HR Push-Ups
• 300 Squats
  Then
  Run 1 mile (together)
  *The Pull-Ups, Push-Ups and Squats may be divided any way.

Coached Classes
First Class at 6:00a
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:

• Couch Stretch (Left/Right) for 30 seconds
• Samson Stretch for 30 seconds
• Lateral Lunge (Left/Right) x 10 yrds
• Torokhtiy Pulls x 10 reps
• Muscle Snatch x 10 reps
• Behind the Neck Press x 5 reps
• Overhead Squats x 10 reps
• Snatch Balance x 5 reps
• Behind the Neck Sots Press x 5 reps
• Overhead Squat Hops x 5 reps

Skills and Drills:

WOD:

• Hang Snatch from Position 1: 8 singles at 65% of your 1RM Snatch.

• Clean & Double Jerk: Each set is 1 Clean + 2 Jerks. 7 sets at 70% of your 1RM Clean & Jerk.

• Back Squat: 5 sets of 5reps. Start at 65% of your 1RM Back Squat. Level load across all sets

Abs

• Flutter Kicks 3 sets 1min
• Alternating Leg V-Ups 3 sets 20reps
• Hanging Leg Raise 3 sets 15reps

Coached Classes
First Class at **6:00a 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: Freestyle Fran 45 reps of each for time:

• Thrusters (95/65)
• Pull-ups

*Partition as needed to complete 45 reps of each exercise as quickly as possible.

After WOD 5min Abs

Coached Class:
First Class at 6:00a
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:

• Overhead Squat
  3 X 10 (build to heavy)

WOD: 4 Rounds

• 50 Double Unders
• 15 Kettlebell Swing (20/16)
• 15 Burpees
• 400m Run