All posts by CrossFit San Luis Obispo

Have a good weekend Athletes!!!

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 of 3: 4 Rounds 2:00min at each station

• Station 1 – Max Hang Power Cleans (135/95)
• Station 2 – Max Burpee to Plate (45)
• Station 3 – Max Calorie Row
  Rest 2mins after all members have completed all 3 stations.

*Score = Total Reps
*Partners will start at different stations and rotate every 2mins
*All partners will rest at the same time.

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:

• Hang Snatch from Position 1
  7 single at 65% of your 1RM Snatch.
• Clean & Double Jerk, each set is 1 Clean + 2 Jerks. 5 sets at 70% of your 1RM Clean & Jerk.
• Back Squat 5 sets of 5 reps at 65% of your 1RM Back Squat.

Then

• 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:

16.2 Norma and Amy

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

Skills and Drills:

WOD: “Angie” For Time

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats

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

WOD: For time:

• 200 Double-Unders or 500 Single Unders
• 100 Power Snatches (95/65)
• 200 Double-Unders or 500 Single Unders

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: 2 Rounds for Max Reps:

• 2 Minute Handstand Hold (=120 reps)

1 Minute Rest

• 2 Minute Wallballs

1 Minute Rest

• 2 Minute KB Snatch, 24/16

1 Minute Rest

• 2 Minute GHD Sit-Up

1 Minute Rest

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:

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

WOD: 21-15-9 reps for time of:

• Deadlifts (225/105)
• Overhead Squats (135/85)

After WOD 5min Abs