All posts by CrossFit San Luis Obispo

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:

WOD:

• Inverse Tabata Shoulder Press (135/85)
• Inverse Tabata Front Squat (225/125)
• Inverse Tabata Deadlift (315/175)

*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

*Post total number of reps for each exercise.

After WOD 5min Abs

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:

• 400m Kettlebell Run (20kg/16kg)
• 100 Pull Ups
• 100 Power Clean (95/65)
• 100 Sit Up
• 10 Rope Climb
• 100 Air Squats
• 100 Push Press (95/65)
• 400m Kettlebell Run (24/16)
  * Only one person is working out at one time. While first Partner is completing the chipper, the second Partner is holding a Kettlebell.
  * If the Kettlebell touches the ground, both partners must stop and complete 5 Burpees.
  * The Kettlebell can be held anyway. However, the Kettlebell cannot rest on the feet.

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: “Kelly” for time: 5 rounds for time of:

• Run 400 meters
• 30 Box Jumps (24/20)
• 30 Wall-Ball Shots (20/14)

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: “Linda” For Time 10-9-8-7-6-5-4-3-2-1

• Deadlift at 150% Bodyweight
• Bench Press at 100% Bodyweight
• Clean at 75% Bodyweight

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: Strength

• Push Press + Push Jerk + Split Jerk
  7 x (1+1+1)

WOD: J.T.  21-15-9 reps for time of:

• Handstand Push-Ups
• Ring Dips
• 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:Complete as many rounds as possible in 60 minutes of:

• 17 Power Cleans (135/85)
• 75 squats
  Unload the barbell and carry it 200 meters away.
  Return to the plates and then carry one forward to the barbell.
  Retrieve the second plate, carry it forward and reload the barbell for the next round

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:

Norma working on her Toe 2 Bar!!

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

Skills and Drills:

• 3 x 2 Muscle Ups
  Scaling Muscle Ups: Jumping Muscle Ups, not jumping dips!
  or 6 Pull-Ups + 6 Ring Dips each round.

• Overhead Squat (95/65)
  4 – 4 – 4 – 4

WOD: 30, 25 and 20 Reps for Time:

• Knees to Elbow
• Ab-Mat Sit-Up
• L-Sit (Seconds)
• Hollow Hold (Seconds)