All posts by CrossFit San Luis Obispo

Coached Classes

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:

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

WOD: Partner WOD for time of:

• 100 Calorie Row
• 100 Deadlifts (135/95)
• 80 Calorie Row
• 80 Hang Power Cleans (135/85)
• 60 Calorie Row
• 60 Front Squats (135/85)
• 40 Calorie Row
• 40 Push Jerks (135/85)
• 20 Calorie Row
• 20 Squat Clean Thrusters (135/85)

Movements must be completed in order. Only one athlete works at a time.

Coached Classes
First Class at 6:30a
Second Class at **10:00a – 4:15p (OPEN Gym)
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 PR’s her Deadlift @ 285lbs.

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

WOD: As many rounds as possible in 30 minutes of:

• 20 Calorie Row
• 20 Kettlebell Swing (20/16)
• 20 Lateral Box Jump (24/20)
• 20 Walking Lunges
• 20 Push-Ups

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
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:

Kelli at 44!

Skills and Drills

• Tempo Glute-Ham Raises (GHR) 3 X 6
  5 second lowering from top position to start/bottom position

• Deadlift- 3 Rep Max work up to a heavy set of 3 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 3RM)

WOD: 3 rounds for time of:

• 50 Air Squats
• 10 Hang Power Cleans (135/85)
• 200m Run

Coached Classes
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
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:

Clayton Clean & Jerk 305lb!

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

Skills and Drills: 35min

• Snatch – work up to 65% of your 1RM Snatch. 6 singles
• Clean & Jerk work up to 75% of your 1RM Clean & Jerk. 5 sets 1rep
• Front Squat – Start at 80% of 1RM Front Squat. 3 sets 2reps

WOD: As many rounds as possible in 10 minutes of:

• 10 Box Jumps (24/20)
• 20 GHD Sit-Ups

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.

WOD: 5 rounds for time of:

• Row 250 meters
• 25reps (45/35) Thrusters
• 15 Toes-to-Bars

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:

• Hang Power Snatch Progressions
• Rope Climb Instruction

WOD: 7 Rounds For Time of:

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

*Scale the Rope Climb to 10 ring rows
*Hang Power Snatch scale weigh accordingly

Closed