All posts by CrossFit San Luis Obispo

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Bonnie PR’s her Deadlift at 245lbs!!!

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

Skills and Drills:

WOD: 3 rounds for time of:

• 400m Run
• 40 GHD sit-ups
• 7 Deadlifts (255/155)

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 or call 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: 10 rounds for time of:

• 4 Chest to Bar
• 7 Handstand Push-Ups
• 12 Kettlebell Swing (22/16)

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• 1 Hang Squat Clean (position 1) + 2 Front Squats
  7 X 1 @ 60-70% of 1RM Clean

WOD: 15 Minute AMRAP:

• Run 400m
• Max Unbroken Wall Balls (20/14)
  *Unbroken= any break in a continuous squat motion or dropping the medicine ball

After WOD 5min Abs

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drills:

• Seated Box Jumps
  5×5
  all sets at a height that is challenging.

WOD: Tabata

• Tabata Row
  Rest 1 minute
• Tabata Squats with Bar (45/35)
  Rest 1 minute
• Tabata Row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• SNATCH
  Work up to 65% of your 1RM Snatch.
  7 sets 1rep
• CLEAN + PUSH JERK
  Work at 70% of 1RM C&J.
  6 sets 1rep
• BACK SQUAT
  Work at 75% of 1RM Back Squat.
  3 sets 2reps

Then

• Flutter Kicks 3 sets 1min
• Toe Touches with Med Ball (20/14) 3 sets 15reps
• Alternating Leg V-Ups  3 sets 20reps
• Back Extensions 3 sets 12reps

Have a good weekend Athletes!!!

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email or call us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partners alternate 30sec work/30sec rest 3 Rounds (for total reps)

• Min 1: Box Jumps (24/20)
• Min 2: Abs
• Min 3: KB Swings (20/16)
• Min 4: Push Press (95/65)
• Min 5: Lunges
• Min 6: Knees to Elbow
• Min 7: Wall Balls (20/14)
• Min 8: Burpees