All posts by CrossFit San Luis Obispo

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Coached Classes

First Class at **7:00a – 9:30a (OPEN Gym)
Second Class at 9:45a (OPEN Gym)

*Visitors please be sure to reserve your spot ahead of time. Email or call us prior to class please.

CrossFit San Luis Obispo WOD:

Some of our CrossFit SLO Family!!!

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

WOD: Partner WOD for time of:

3 Rounds

• 4 X 200m Row (alternating)
• 40 Power Cleans (115/75)
• 40 Box Jump Overs (24/20)
  *Both partners can work at the same time during the power cleans and box jump overs.

Happy New Year

Coached Classes
Class at **9:00a – 5:00p (OPEN Gym)

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Happy New Years Everybody 2016!!!

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

Skill and Drills: Bench Press

• 4 sets 16reps

WOD: for time:

• 2016m Row
• 20 Box Jumps (24/20)
• 16 Push Press (65/55)
• 20 Kettlebell Swings (20/16)
• 16 Goblet Squats with KB (20/16)
• 20 Box Jumps (24/20)
• 16 Push Press (65/55)

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
Second Class at 12:00p (OPEN Gym)
Third Class at **1:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p (No Class)

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

WOD: As many reps as possible in 10 minutes, climbing the ladder

• 1 Thruster (115/65)
• 1 Burpee over the bar
• 1 Pull-Up
• 2 Thruster (115/65)
• 2 Burpee over the bar
• 2 Pull-Ups
• 3-3-3, 4-4-4, and so on…

Rest 3min

• In 4 Minutes: As many Push-Ups as possible
  Post rounds + Reps, total Push-Ups

• Coached Classes
  First Class at 6:30a
  Second Class at 9:00a (Cancelled)
  Third Class at 12:00p
  Fourth Class at **1:00p – 4:15p (OPEN Gym)
  Fifth Class at 4:30p
  Sixth Class at 5:30p (OPEN Gym)
  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 X 2 Deadlifts @ 85% of 1 Repetition Max

Then

• 3 Rep Max Front Squat
  *Use as many sets as possible to establish a 3 rep max

WOD:Every Minute on the Minute for 7 Minutes:

• 3 Front Squats at 80% of established 3 Rep Max of the day
  Russian KB Swings (20kg/16kg)
  *Complete 3 Front Squats and for the remainder of the minute complete as many Russian KB Swings as possible.
  *Score total number of swings

Scale the weight of the KB swings as needed.

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 (OPEN Gym)
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:

Kelli at 44!

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

Skills and Drills: 10 Minute EMOM:

• 1 Clean
  3 seconds from floor to position 2, 3 second pause, then Clean.
  Progressively build up in weight each minute if possible.

WOD: 4 rounds for time of:

• Run 400 meters
• 50 Wall-Ball (20/14)

Coached Class:
First Class at 6:30a
Second Class at 12:00p
Third Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Last Class at 5:30p (OPEN Gym)

*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 working on her lifts!!!

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

Skill and Drills: 10 Minute EMOM:

• 1 “Halt Snatch”
  3 seconds from floor to position 2, 3 second pause, then Snatch.
  Progressively build up in weight each minute if possible.

WOD: 10 Rounds for Time:

• 3 Chest to Bar
• 8 Box Jumps (24/20)

After WOD: Abs

• 3 sets 10reps GHD
• 3 sets 1min Planks