All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a (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:

Morty at 54 years old. Deadlift @ 205lbs

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

Skills and Drills:

WOD:

• Snatch
  Work at 65% of your 1RM Snatch.
  6 sets 1rep
• Clean and Jerk
  Work to 85% of your 1RM Clean & Jerk for a single, then decrease for 3 X 1. For Drop Sets 3 X 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 3 sets 10reps
• GHD Sit Ups 3 sets 15reps

Closed!!!

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:

• 110cal Row
• 200 Walking Lunges
• 100 Deadlifts (135/95)
• 300 Abmat Sit-ups
• 100 Burpee Bar Hops

*Partners will alternate Running 200m and completing the movements in order.

Coached Classes
First Class at 6:30a
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: 7 rounds for time of:

• 10 reps (95/65) Sumo Deadlift High Pulls
• 10 Ring Dips

After WOD 5min Abs

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:

• In 15 Minutes
  Find a heavy 2 rep back squat

WOD: As many rounds as possible in 10 minutes of:

• 5 Pull-Ups
• 10 Box Jumps (24/20)
• 15 Kettlebell Swing (20kg/16kg)

Coached Class:
First Class at 6:30a
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:

• Front Rack Lunge
  8 – 8 – 8

WOD As many rounds as possible in 8 minutes:

• 16 Wallballs (20/14)
• 8 Front Rack Lunges (95/65)
• 16 Ring-Pushups

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:

Rita Benavides working with Ben on his lifts

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

Skill and Drills:

Start a running clock. 21-15-9 reps for time of:

• Power Snatch 95/65
• Burpees  Bar-facing

12 Minute Time Cap.

Then at 15:00, complete

12-9-6 reps for time of:

• Power Snatch 115/85
• Burpees, Bar-Facing