All posts by CrossFit San Luis Obispo

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:

• Handstand on Rings or Wall

WOD: For time:

• 12 Handstand Push-Ups
• 15 reps  Back Squats (225/125)
• 20 Burpees
• 9 Handstand Push-Ups
• 18 reps Front Squat (205/105)
• 20 Burpees
• 6 Handstand Push-Ups
• 21 reps Overhead Squat (135/85)
• 20 Burpees

Have a good weekend Athletes!!!

Emily and Morty, partner WOD!!!

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 Partners for time:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats
  *The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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 COMPLEX CEC + HANG SNATCH
  Floor to knee: 3 sec concentric. Knee to Floor: 3 sec eccentric. Floor to knee: 3 sec concentric then perform a Hang Snatch. Work at 65% of your 1RM Snatch 6 sets 1rep

• CLEAN Work at 75% of your 1RM Clean & Jerk. 5 sets 1rep

• BACK SQUAT
  Work at 75% of your 1RM Back Squat. 3 sets 5reps

Then

• V-UPS 3 sets 12reps
• HANGING LEG RAISE 3 sets 10reps
• 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:

Morty finishing 16.1

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

Skills and Drills:

• 12 Minutes of Practice with a Partner or Two
  Freestanding Handstand or Handstand Walk

WOD: 7 Rounds for Time:

• 3 Front Squats (205/135)
• 5 Strict Toes to Bar
• 7 Kipping Toes to Bar

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: For time:

• 8 Deadlifts
• 40 GHD Sit-Ups
• 80 Double-Unders or 200 Single Unders
• 4 Rope Climbs
• 80 Wall-Ball shots
• 4 Rope Climbs
• 80 Double-Unders or 200 Single Unders
• 40 GHD sit-ups
• 8 Deadlifts

Men use 315 lb. for Deadlifts and a 20-lb. ball.
Women use 175 lb. for deadlifts and a 14-lb. ball.

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: 5 rounds for time of:

• 50 Step-Ups with (45/35) barbell (20) Box
• 15 reps (135/85) Cleans
• 50 Step-Ups with (45/35) barbell (20) Box
• 10 reps (135/85) Snatches