All posts by CrossFit San Luis Obispo

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:

• Deadlift- work up to a heavy 1 rep for the day.
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 4 rounds for time of:

• 15 Deadlifts (225/125)
• 10 Hand Release Push-Ups
• 10 Box Jumps
• 200m Run

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:

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

Skills and Drills:

WOD: Every 2mins (12mins)

• 3-Position Squat Snatch (floor, below knee, above knee)
  1 @ 60%, 2 @ 65% 4 @ 70%

For Time

• 150 DU’s
• 50 Wall Balls (20/14)
• 100 DUs
• 35 Wall Balls (20/14)
• 50 DU’s
• 20 Wall Balls (20/14)

After WOD: Upstairs

• 3 × 8-12 Bench Press
• 3 × 3-5 Chin-ups
• 3 × 8-12 Reverse Fly
• 3 x max Bench Dips
• 3 x 10-12 Barbell Curls

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: 21-18-15-12-9-6-3 reps for time of:

• Hang Squat Clean (95/65)
• Thrusters (95/65)
• Pull-ups

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:

Norma Rope Climbing

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

Skills and Drills:

WOD: 30AMRAP

• 15 Cal Row
• 2 Rope Cimbs
• 15 GHD Sit-ups
• 200m Run
• 15 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:

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

WOD: Partner WOD For Time:

5 Rounds For Time:

• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)
  ( Partners alternate running 200m )

Then

• 400m Walking Lunge
  ( Partners alternate work/rest at will )

Then

• 100 Pull-ups
  ( Partners alternate work/rest at will )

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:

• SNATCH
  Work at 75% of your 1RM Snatch.
  7 sets 1rep
• CLEAN & JERK
  Work to 90% of your 1RM Clean & Jerk for a single, then decrease for 2×1.
  For Drop Sets 2×1, decrease weight by 15kg.
• BACK SQUAT
  Work at 80% of your 1RM Back Squat.
  5 sets 3reps

• V-Ups with Med Ball (20/14) 3 sets 15reps
• HANGING LEG RAISE 3 sets 15reps
• PLANKS 3 sets 1min

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: 5 Rounds for Time:

• 200m Run
• 10 Double Unders
• 15 Pull-ups
• 30 Squats