All posts by CrossFit San Luis Obispo

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:

Bonnie PR’s her Deadlift @ 285lbs.

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: As many rounds as possible in 15 minutes:

• 10 Deadlift (185/125)
• 7 Ring Dips
• 14 Wallballs (20/14)

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: 7 rounds for reps of:

• 1 minute of (75/55) Muscle Snatches
• 1 minute of (75/55) Overhead Squats
• 1 minute of Burpees  Jumping Over the Barbell
  Rest 1 minute

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: Complete 5 rounds of the following:

With 3 minutes on the clock:

• 22 Calorie Row
• 22 Kettlebell Swings (24/16)
• Max chest to Bar Pull-Ups

Rest 2 minutes between rounds.

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:

• 120cal Row
• 250 Walking Lunges
• 100 Deadlifts (135/95)
• 250 Abmat Sit-ups
• 120 Burpee Bar Hops

*Partners will alternate 200m Farmer’s Carry with KB  and completing the chipper
*Movements must be done in order

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:

• 10 Minutes of Practice:
  Hollow Back Press

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

• Run 400 meters
• 25 kettle bell Swings (24/16)
• 35 sit-ups

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:

• Jerk from the rack
  (build to a heavy single)

WOD: 10-9-8-7-6-5-4-3-2-1

• Deadlifts (225/155)
• Burpee Bar Hops

Post WOD

• 3 x 10 GHD Sit-Ups
• 3 × 1min Plank
• 3 × 25 MB Twists (20/14)

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:

• 2 Clean (135/85)
  10 Min EMOM
• 2 Clean Pull
  5 Min EMOM

WOD For time:

• 2000m Row
• 75 Wall Ball (20/14)
• 100 Ab Sit-Ups