All posts by CrossFit San Luis Obispo

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:

• Strength
  Kettlebell Turkish Get-Up
  1 – 1 – 1 – 1 – 1

WOD: For time:

• 50 Kettle Bell Swings (24/16)
• 44 One Arm Overhead Lunges (24/16)
• 30 Pull-Ups
• 44 One Arm Overhead Lunges (24/16)
• 50 Kettle Bell Swings (24/16)

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:

• SNATCH
  Work at 70% of your 1RM Snatch.
  6 sets 1rep

• CLEAN & JERK
  Work to 85% 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

• BACK EXTENSION 3 sets 10reps
• HANGING LEG RAISE

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 of: 3 Person Teams

• 12,000m Row
  Partners must switch every 200m
• 150 Air Squats
• 120 Sit-Ups
• 90 Hand Release Push – Ups

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:

• Bar Work Snatch
  Points Of Performance
  -Stay tight an squeeze bar from the platform to the knee
  -The movement from the floor to the knee does not need to be fast, it just has to be correct
  -Shoulders should be out over the bar and the hamstrings stretched as the bar reaches the knee
  -Accelerate the bar above knees by pulling the chest up to a vertical position. Remember to stay on the heels
  -Squeeze the lats and keep the elbows turned out through to the power position
  -Execute the pull by thinking about what it would take to execute a backflip
  -Drive your head through as you pull you body underneath the bar
  -Anticipate the bar being in the slot. Turn the hands over as fast a possible
  -Feet come down at the same time the hands turn over

WOD: 3 Rounds for Time:

• 15 Deadlift (245/165)
• 30 Box Jump Over (24/20)

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:

• Cleans

WOD: “Elizabeth” 21-15-9 reps for time of:

• Cleans (135/105)
• Ring dips

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:

Amazing athlete, Christine Watts she took 13th in 2016 CrossFit Games. In the Womens Master (40-44)

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

Skills and Drills:

WOD: Five rounds for time of:

• 200m Run with Med Ball (20/14)
• 4 15ft.  Rope Climbs
• 20 Push-ups

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: “DT” 5 rounds for time of:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

Men use 155 lb., women use 105 lb.