All posts by CrossFit San Luis Obispo

Closed!

First Class at **7:00a – 9:30a (OPEN Gym)
Second 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:

I would like to introduce you to Mary, her journey to CrossFit. At 75 years old it’s never too late to start!!!

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

WOD: Partner WOD for time of: Teams of 3:

• 100 Calorie Row
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (155/105)
• 100 Wall Balls (20/14)
• 100 Burpee Bar Hops
• 100 Wall Balls
• 100 Deadlifts
• 100 Box Jump Overs
• 100 Calorie Row

Movements must be completed in order. One barbell for all 3 athletes. Only one athlete works at a time.

Coached Classes
First Class at 6:30a
Second Class at **9:00a – 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:

Bonnie hitting her Back Squat @ 200lbs!!!

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

WOD: Each Minute on the minute for 30 minute: “Chelsea”

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

“Chelsea”

*Every minute on the minute perform 5 Pull-Ups, 10 Push-Ups, and 15 Squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

*If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Coached Classes

First Class at **6:30a (OPEN Gym)
Second Class at 12:00p
Third Class at **1:30p – 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 25min:

• Clean & Jerk work up to 80% of your 1RM Clean & Jerk.
  Then 2 drop sets -35lb 2 sets of 2reps.

WOD: Tabata (FOR MAX REPS):

• Row for Calories
  REST 30 SECONDS
• Burpees
  REST 30 SECONDS
• Wall Balls (20/14)
  REST 30 SECONDS
• Lateral Box Jumps (24/20)
  *4 minutes per exercise. 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

Coached Classes
First Class at 6:30a
Second Class at **9:00a – 11:45a (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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: 20min

• Handstand Walking Progressions & Practice:
  Kick-Up into Handstand
  If successful and feeling confident, back up from the wall.
  If successful and feeling confident, you may move on to next drill…
  Hand Walking Drill w/Shoulder Activation:
• Pike position off box
  Shoulder Active
  Rock Hands Side/Side where hips initiate the side movement and shoulders follow
  If successful and feeling confident, move back to the wall drill and back up the distance and try to walk to the wall.
  If successful here, try moving out into the open floor!
• ADVANCED:
  Work on open floor walks
  If able to walk more than 10ft, try setting up an obstacle to walk over, make the walk a challenge. Have fun with it!

WOD: 3 Rounds for Time:

• 400m Run
• 15 Overhead Squats (115/65)

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **8:00a – 12:00 (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p-4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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: 10 Minute EMOM:

• Power Clean (115/65)

WOD: AMRAP in 17 minutes:

• 2 15ft Rope Climb
• 20 Kettlebell Swing (20/16)
• 9 Hand Release Push-Ups
• 24 Walking Lunge
• 200m Run

Coached Class:
First Class at 6:30a
Second Class at **9:00a – 11:45a  (OPEN Gym)
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:

Laurel doing 15.1

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

Skills and Drills: Hang Snatch from Position 1

• Work up to 7 Singles at 60% of your 1Rm Snatch. Level load across all 7 sets.

WOD: Crossfit Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:

• 5 Shoulder to Overhead (115/75)
• 10 Deadlift (115/75)
• 15 Box Jumps (24/20)