All posts by CrossFit San Luis Obispo

Happy Valentine’s Day!

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.

Partner WOD 24 AMRAP:

• 10 Front Rack Lunge (95/65)
• 8 Hang Power Clean (95/65)
• 6 Push Press (96/65)
  *Partners alternate completing full rounds
  *Score is total rounds completed

Coached Classes
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

Skills and Drills:

WOD: 3 rounds for time:

• 10 Ring Dips
• 90 Air Squats
• 60 Sit-Ups or 30 GHD Sit-Ups

Coached Classes

First Class at **6:30a (OPEN Gym)
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.

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CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Deadlift work up to a 1RM

WOD: 3 Rounds for Time:

• 21 Deadlifts (185/125)
• 15 Pull-Ups
• 9 Front Squats (185/125) (From Floor)

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.

Skills and Drills

• 1 Power Snatch + 2 Hang Power Snatches from Knee. EMOM 10min @ 60 %

• Halt Clean 10 x 1 @ 75 % EMOM

• Back Squat 5 x 5 @ 65%

• Push Jerk 5 x 2 @ 65 %

WOD B: Superset for 3 rounds.

• Plate Crunch 3 x 10
• Russian Twists 3 x 20 w/Med Ball (20/14)
• Planks 3 x 1min

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at 12:00p
Third Class at **1:00p-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.

WOD: 5 Rounds for Time of:

• 20 Unbroken Wall Balls (20/14)
• 200m Run
• 12 Front Rack Lunges (115/65)

*If you break on the Wall Balls 2 Burpee as penalty before you can continue Wall Balls.

Coached Class:
First Class at 6:30a
Second Class at 9:15a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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

WOD 3 5-minute rounds for max reps at each station:

• From 0:00-2:00 Run 400 meters then Double-Unders or Single Unders
• From 2:00-3:00 Push Jerks (45/35)
• From 3:00-4:00 Pull-Ups
• From 4:00-5:00 Hang Squat Cleans (95/65)

Rest 5 minutes between rounds.