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 us or call us prior to class.

CrossFit San Luis Obispo WOD:

Happy Birthday Lexi!!!

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

WOD: Partner WOD for time:

• 100 Box Jumps Overs (24/20)
• 100 Pull Ups
• 100 Deadlifts (135/95)
• 100 Hang Power Cleans (135/95)
• 100 Ab Mat
• 100 Kettlebell Swings (20/16)
• 100 Overhead Lunges (45/25)
• 100 Double Unders or 200 Single Unders
• 100 Air Squats
• 100 Burpees

200m Run every 4min

Partners may alternate working at any time.

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **10:00a – 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:

Norma Rope Climbing

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

Skills and Drills 10min

• Rope Climb

WOD: 5 Rounds for time of:

• 2 15ft. Rope Climb
• 20 Kettle Bell Swings (20/16)
• 10 Hand Release Push Ups
• 30 Steps Plate Overhead Walking Lunges (45/25)

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:

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

Skills and Drills

• Knees to Elbow

WOD: 5 Rounds for time of:

• 10 Kness to Elbow
• 20 Wall Balls (20/14)
• 300m Row
  Rest 2mins between Rounds

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:

Adriana working on her lifts!

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

Skills and Drills 20min

• Split jerk 3-3-3-3-3-3-3 reps, stay around 55% of your 1RM Clean & Jerk.

Stay back on the heels. Make sure to dip and drive vertical. Do not get pulled forward
Get the front foot out in the split and try to make contact with the front heel.
Maintain your base in the split. So you are stable, avoid tight roping yourself.

WOD: 7 rounds for time of:

• 7 reps Power Cleans (95/65)
• 7 reps Thrusters (95/65)
• 7 Bar-facing Burpees

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:

Partner WOD for time: Halloween WOD

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

Skills and Drills

• Power Snatch + Hang Power Snatch from the knee.
  Each set is 1 Power Snatch + 2 Hang Power Snatch from the knee.
  4 sets 3reps at 60% of your 1RM Snatch
• Halt Clean – Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. 5 sets of 2reps
• Front Squat – Build to 80% of your 1RM Front Squat. 3 sets 2reps.
• Push Jerk – 5 sets 2reps at 65% of your 1RM Clean & Jerk.

WOD: 21-15-9

• Thruster bar (45/35)
• Box Jumps (24/20)

Abs

• Med Ball V-Ups 3 sets 15reps
• Flutter Kicks 3 sets 1min
• Back Extension 3 sets 15reps

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 us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD for time:

• 50 Pull-Ups w / Overhead Hold
• 50 Hang Snatch / Hang Clean & Jerk
• 50 Burpees w/Front Rack Hold
• 50 Hang Clusters 🙂 / Thrusters
• 25 Cal Row each w / Back Rack Hold

Barbell for everyone is 65lbs
Barbell must never touch the ground or 200m Run penalty as a team.

Then

10 Rounds of:

• 31 Push-Ups
• 31 Kettlebell Swings (20/16)
• 200m Run as a Team

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **10:00a – 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:

Cate doing 15.5

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

WOD: 30AMRAP

• 500m Row
• 40 Step-Ups (24/20)
• 200m Run
• 20 Burpees
• 10 Ball Slam (20/14)