All posts by CrossFit San Luis Obispo

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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:

Lexi, Bruce, Tim, Sam Norma, Wilson, and Bonnie

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

Warm-Up:

• 10 Pass Throughs
• 10 Good Mornings w/Rotation
  2 x :
• Run 200m or Row 250m (moderate/fast pace)
• 10 Tempo Goblet Squats w/KB 3 sec tempo
• 4 Strict Toes-2-Bar
• 10 Kip Swing
• 5 Strict Pull-Up

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: 21-18-15 for time of:

• Hang Power Snatch (95/65)
• 600m Run

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:

Norma doing 16.4

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

Skill and Drills:

• Push Jerk 3-3-3-3-3 work up to your 65% Clean and Jerk

Then

WOD: 3 Rounds for time of:

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

After WOD 5min Abs

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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:

Sat Partner WOD

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

Skills and Drills:

• American Swing + Pull Up Work

Drills: EMOM 12min

• 2 Squat Cleans (135/85)

WOD: “Annie” 50-40-30-20-10 rep of:

• Double-Under’s
• Sit-ups

Have a good weekend Athletes!!!

Sam and Mel!!!

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

• 1200m Run Together
• 100 Box Jump overs (20)
• 100 Wall Balls
• 100 Burpee to plate
• 100 Pull-ups
• 100 Burpee to plate
• 100 Wall Balls
• 100 Box Jump over
• 1200m Run Together

Coached Classes
First Class at 6:30a
Second Class at **12:00p – 4:15p (OPEN Gym)
Last Class at 5:30p Friday Night WOD

*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

WOD: Workout 16.4 Variations

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts
• 55 Wall-Ball Shots
• 55-Calorie Row
• 55 Handstand Push-Ups

Men Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts
• 55 Wall-Ball Shots
• 55-Calorie Row
• 55 Hand Release Push-Ups

Men Deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women Deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Coached Classes

First Class at **6:30a
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:

• Russian Swing + Pull Up Work

Strength

• Every minute on the minute for 15 minutes:
  1 Hang Clean (135/85)

WOD: 3 rounds for time:

• 25 GHD Sit-Up
• 7 Behind the Neck Thruster (95/65)