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:

Sanaz, Lexi, Bonnie and Sam

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

Warm-Up:

Skills and Drills: Strength

• Cycled Push Press (135/85)
  5-5-5-5-5

WOD: As many rounds as possible in 18 minutes:

• 20 Wallball (20/14)
• 30 Deadlift (115/75)
• 10 handstand pushup
• 15 Snatch (115/75)
• 200m 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:

16.2 Norma and Amy

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

Skill and Drills: Core Work:

• 4 Rounds (not for time)
• 20 MedBall Toe Crunches (20/14)
• 20 Russian Twists 10/side
• 1 Minute Plank Hold
  Rest 1min.

WOD: 4 Rounds for time of:

• 50 Double Unders
  Scale: 25 Reps/Attempts or
  150 Single Unders
• 25 Russian KB Swings (20/16)

Then

• Row 500m

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:

Baxter giving support to all CFSLO Athletes and to all CrossFitters doing The 2016 OPEN!!!

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

Skills and Drills

-Snatch 8 x 1 work up to @ 75 % of your 1RM Snatch

-Clean & Jerk work up to 85% of your 1RM Clean & Jerk 5 X 1

-Front Squat 5 x 2 @ 80 %

WOD B
-Wide-Grip Pull-Ups 2 x 10
-Handstand Push-Up 2 x 10

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

WOD: Five rounds for time of:

• 400m Run
• 30 Box Jump (24/20)
• 30 Front Squat (45/35)

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:

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

Warm-Up:

• 200m Run
• 10 Knee Hug + Lunge
• 10 Spiderman
• 2 Minute Primal Squat Hold
• Hip Swings (10/leg) (Fwd/Back) (Side/Side)
• Squat Clean Progressions w/Bar

Skills and Drills

• Back Squat 5 X 5
  Work up to 80% of your 1RM Back Squat.
  warm up into some weight, then start the 5 “working” sets

WOD: 16 Minute EMOM:

• ODD Minutes 2 Squat Cleans (165/85)
• EVEN Minutes 2 Chest to Bar

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: Snatch Progressions w/Bar (full squat)

• Barbell Complex: 4 X 1
• 2 Snatch Balance + 4 Overhead Squats
  Target weight should be around 70-75% of 1RM Snatch. Try to get at least 2 of the 4 sets done at this weight range.

WOD: 15 Minute EMOM:

• 2 Squat Snatches (choose weight)
  *Scale the Squat Snatches to Power Snatches if needed. Change to squat cleans or power cleans if unable to go overhead.

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:

Morty finishing 16.1

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

Skills and Drills

• Split Jerk work up to 75% of your 1RM Clean & Jerk

WOD: AMRAP 14 Up Ladder by 2

• Strict Press (75/55)
• Box Jump (24/20)
• AbMat Sit Up