All posts by CrossFit San Luis Obispo

Coached Classes
First Class at 7:00a
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:

Skills and Drills:

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

WOD: “DVB” For time:

• Run 1 mile with a 20-lb. medicine ball
  8 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

• Run 800 meters with a 20-lb. medicine ball
  4 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

• Run 400 meters with a 20-lb. medicine ball
  2 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

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:

• 50 Box Jumps (24/20)
• 25 Handstand Push-Ups
• 40 Box Jumps (24/20)
• 20 Handstand Push-Ups
• 30 Box Jumps (24/20)
• 15 Handstand Push-Ups
• 20 Box Jumps (24/20)
• 10 Handstand Push-Ups
• 10 Box Jumps (24/20)
• 5 Handstand Push-Ups

Coached Class:
First Class at 7:00a
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:

Emily and Morty, partner WOD!!!

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

Skills and Drills:

• Perform the following complex 7 times for load.
  Clean + Front Squat + Jerk + Clean + Jerk

WOD: 21-15-9 Reps for Time:

• Kettlebell Swing (22/16)
• Abmat Sit-Up
• OH Squat (95/65)
• Abmat Sit-Up

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: From 0:00-3:00, perform 3 rounds of:

• 3 Pull-Ups
• 6 Push-Ups
• 9 Squats
  From 3:00-6:00, perform 3 rounds of:
• 4 Pull-Ups
• 8 Push-Ups
• 12 Squats
  From 6:00-9:00, perform 3 rounds of:
• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
  From 9:00-12:00, perform 3 rounds of: Etc.
  Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Coached Class:
First Class at **7:00a (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: For time:

• 10 reps (135/85) Squat Cleans
• 50 GHD sit-ups
• 8 reps (135/85) Squat Cleans
• 40 GHD sit-ups
• 6 reps (135/85) Squat Cleans
• 30 GHD sit-ups
• 4 reps (135/85) Squat Cleans
• 20 GHD sit-ups
• 2 reps (135/85) Squat Cleans
• 10 GHD sit-ups

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:

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.

• Battle Ropes
• Box Jumps (20)
• Mt. Climber
• Deadlift (185/125)
• Planks

Coached Classes
First Class at 7:00a
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:

Skills and Drills:

WOD: 5 rounds of:

• Row 1,000 meters
  Rest 3 minutes
  Add times for all 5 rowing efforts