All posts by CrossFit San Luis Obispo

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:

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

Skills and Drills: 35min

• SNATCH – Complete both waves 6 sets, begin with Wave 1 and then Wave 2. Wave 1: 80%, 85%, 90% of 1RM Snatch Wave 2: 85%, 90%, 95% of 1RM Snatch
• 2 PAUSE DIP + JERK – Start at 80% of 1RM C&J. 6 sets 1 rep.
  EXECUTION Dip as per usual jerk depth and pause momentarily
  Reset to setup position and repeat paused dip
  Jerk from paused dip position and recover appropriately.
• Back Squat –  Start at 75% of 1RM Back Squat. 3 sets 5 reps.

WOD: 5 rounds for time of:

• (45/25) Plate overhead walking lunges, 50 feet
  Let trailing knee gently kiss the ground on each lunge.
• 21 Burpees

Coached Classes
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: 4 rounds for time:

• 400m Run
• 20 GHD Sit-Ups
• 20 Sit-Ups
• 20 Wallballs (20/14)

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p (OPEN Gym)
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:

Dan, Clean 275lbs. with 7 Front Squat

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

Skills and Drills: 35min

• Hang Snatch from Position 1 – 7 singles at 65% of your 1RM Snatch.
• Clean & Double Jerk – Each set is Clean + 2 Jerks. 4 sets at 70% of your 1RM Clean & Jerk.
• Back Squat –  5 sets of 5reps. Start at 65% of your 1RM Back Squat.

WOD: As many rounds as possible in 7 minutes:

• 25 Double Unders
• 5 Ring Pushups

Complex A – 3 total sets. Each movement should be loaded with a plate.

• Plate Crunch 12reps (25/15)
• Russian Twists 20reps (25/15)
• Plants 3 sets 1min.

Closed

Have a good weekend Athletes!!!

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.

Partner WOD: For Time: 3 person team 3 Rounds

• 2mins Cal Row
• 2mins Box Jumps(24/20)
• 2mins Hang Power Clean (115/85)
  2mins Rest after each round

* Each person will start a different station. They will rotate every 2mins and all 3 people will rest at the same time.
* Score total reps between all 3 movements and 3 people.

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:

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

WOD: 3 rounds for time of:

• Run 800 meters
• 30reps Squat Cleans (75/55)
• 30 burpees

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:

Norma Rope Climb

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

5 Rounds for Time:

• 200m Run
• 2 15ft Rope Climb
• 15 GHD Sit-Ups
  Rest 30 Seconds