All posts by CrossFit San Luis Obispo

Closed!!!

Super Bowl Sunday Broncos vs. Panthers

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 of:

• “Diane”
  21-15-9
  Deadlifts (225/155)
  HSPUs

Then

• “Grace”
  30 Clean and Jerk (135/95)

Then

• “Fran”
  21-15-9
  Thrusters (95/65)
  Pull-ups

Then

• “Karen”
  150 Wall Balls (20/14)

Then

• 100 Burpee Bar Hops

*WODs must be done in order.
*Partners may not work at the same time.

Coached Classes
First Class at 6:30a
Second Class at **12:00a – 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:

Adriana working on her lifts!

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

Skills and Drills:

WOD:

• Halt Clean
  6 X 2. Work at 75% of your 1RM C&J. Use 3 second pause at the knee.
• Front Squat
  3,2,2,2 @ 80, _ , _ , _ %

• Push Jerk
  5 x 2 @ 65%

WOD B: Superset for 3 rounds.

• Bent Over Row
  3 x 10
  Handstand Pushup
  3 x 10

WOD C: Superset for 3 rounds.

• Glute Ham Raise
  3 x 10
• Back Extension
  3 x 10

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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Hang Power Snatch Progressions
• Rope Climb Instruction

WOD:

7 Rounds For Time of:

• 200m Run
• 2 15ft Rope Climb
• 7 Hang Power Snatches (115/65)
  2 Minutes rest

*Scale the Rope Climb to 10 Ring Rows
*Hang Power Snatch lower weight

Coached Class:
First Class at 6:30a
Second Class at 9:00a
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:

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

Skills and Drills

• Back Squat
  1 Rep Max
  Once 1RM is established

WOD: 5 Rounds for Time:

• 10 Box Jumps (24/20)
• 200m Run
• 14 Kettlebell Swings (20kg/16kg)
• 200m Run
  Rest 1 Minute Between Rounds

*Scale the run sprints to 250m row sprints if needed
Scale the Box Jumps down in height, then to Step Ups as needed

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:

Melissa P. working!!!

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

WOD A: As many wall balls as possible in 3 minutes (20/14)

WOD B: As many rounds as possible in 14 minutes of:

• 7 Hang Power Clean (115/65)
• 7 Push Press (115/65)
• 7 Front Squat (115/65)
• 7 Handstand Pushup

Coached Class:
First Class at 6:30a
Second Class at 9:00a
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:

Bonnie working on her Kipping Pull-Ups!

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

Skills and Drills

• Jerk Balance:
  3 X 5

THEN:

• Split Jerk Complex
  5 X 1

1 Pause Split Jerk + 1 Split Jerk
“Pause Split Jerk” 3 second pause in the dip phase
70% – 75% of your 1RM Clean and Jerk.

WOD: 3 rounds for time:

• 100 Double Under or 200 Single Under
• 15 Deadlifts, 275/145
• 20 GHD sit-Up