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, 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. 5 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.

• POWER CLEAN – Work to 80% of 1RM C&J for a single.  Then 3 drop set (-30lb) for 1 rep.

WOD: “Jeremy” 21-15-9

• Overhead Squats (95/65)
• Burpees

After WOD 5min Abs

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:

Kelli at 44!

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

Strength: 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: 7 rounds for time of:

• 10 reps (95/65) Sumo Deadlift High Pulls
• 10 Ring Dips
• 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
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: 35min

• Snatch – work up to 85% for a single. Then complete 3 drop sets (-30lbs)
• Cleans – work up to 92% of your 1RM Clean & Jerk. Then complete 3 drop sets (-30lbs)
• Split Jerk 4 sets of 2 at 85% of your 1RM Clean & Jerk.

WOD: For time:

• 50 Double Unders or 100 Single Unders
• 50 Sit-ups
• 40 Double Unders or 80 Single Unders
• 40 Sit-ups
• 30 Double Unders or 60 Single Unders
• 30 Sit-ups
• 20 Double Unders or 40 Single Unders
• 20 Sit-ups
• 10 Double Unders 20 Single Unders
• 10 Sit-ups

Closed

Have a good weekend Athletes!!!

Closed

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

Skills and Drills: 40min: Please bring your cell phone!

• Front Squat Build 80% of your 1RM Front Squat. 4 sets 2reps.
• Snatch – 4 sets 3reps. Start at 65% of your 1RM Snatch
• Military Press & Push Press. 4 sets Each set is 2 Military Press + 2 Push Press. Start at 50% of your 1RM Clean & Jerk.

After Skills and Drills

• 3 sets 10reps Wide Grip Pull Ups
• 3 sets 1min Flutter Kicks
• 3 sets 15reps V-Ups with Med Ball (20/10)
• 3 sets 30sec. (45/25) Isometric Back Extension

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

• Hollow Rock

WOD: 4 Rounds

• 7 Toes to Bar
• 15 Box Jumps
• 20 Kettlebell Swings (22kg/16kg)
• 7 Knee to Elbow

After WOD 1600m Run.