All posts by CrossFit San Luis Obispo

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:

Sam and Mel!!!

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

Skills and Drills:

• Work on Split Jerk at 65% – 70% of your 1RM Clean and Jerk

WOD: 3 Rounds

• 21 Push Jerks (95/65)
• 14 Back Rack Lunges (95/65)
• 9 Burpees

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 15min EMOM (115/65)

WOD: Complete as many rounds and reps as possible in 12 minutes of:

• 15 Box Jump Over (24/20)
• 15 Power Snatches, (95/55)

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:

Rita Benavides working with Ben on his lifts

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

Skill and Drills:

EMOM: 15min

• 2 Squat Clean (135/85)

WOD: 5 Rounds for time of:

• 5 Pull Ups
• 15 Push Jerks, 115/75
• 15 Ab Mat

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

• 30-20-10 of: Toes-2-Bar
• 10-8-6 of: Turkish Get-Up

Move through the toes-2-bar at a good pace. Keep the Turkish Get-Ups under control

WOD:

• 1 Mile Run
• 1600 Meter Row

Rest about 4 minutes between the run and row.
Record both times as separate scores

After Run and Row 5min Abs

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: Partner WOD: For Time

6 Rounds (alternate working after each movement)

• 8 Burpee Bar Hops
• 12 OH Lunge Steps (95/65)(Not Walking)
• 20 Kettlebell Swing (20/16)

Then

2 Rounds (alternate work/rest at will)

• 25 Toes to Bar
• 12 Squat Clean (155/85)

Then

4 Rounds (alternate work/rest at will)

• 10 Power Snatch (75/55)
• 7  Pull-Ups

Then

4 Rounds (alternate working after each movement)

15 Box Jump (24/20)

• 20 Air Squats
• 12 Hand Release Push-Ups

*Every 5min 200m Run together

Coached Classes
First Class at 6:30a
Second Calss 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

• 6 sets 10 Second L-Sit

WOD: For Time:

• 30-20-10
  Cal Row
• 50-30-20
  Wall Balls (20/14)