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:

Congratulations Alyson your first Handstand!!!

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

Skills and Drills

• Power Snatch work up to 60% for a single. 8 sets 1rep
• Clean & Jerk Work up to 75% of your 1RM Clean & Jerk.  5 sets 2reps
• Front Squat work up to 90% 3 set 2rep.

WOD: 5 Rounds For Time:

• Run 200m
• 50 Meters Walking Lunges

After WOD Abs:

• 3 Sets 10reps Hanging Leg Raise
• 3 Sets 15reps V-Ups with Med ball (20/14)
• 3 Sets 10reps Back Extension

Coached Classes

First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at 12:00p
Third Class at **1:00p-4:15p (OPEN Gym)
Fourth Class at 4:30p
Fifth 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.

Skill and Drills 12min

• Chest to Bar
• Handstand Push-Ups

WOD: As many rounds as possible in 16 min of:

• 4 Chest to Bar
• 12 Handstand Push-Ups
• 17 Box Jumps (24/20)

After WOD 5min Abs

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:

• Snatch 8 singles starting at 70% level load across all sets.
• Clean & Jerk 5 Singles Work at 80% of your 1RM Clean & Jerk.
• Back Squat start at 85% of your 1 RM BS. Explosive bounce. Level load 3 sets 3rep.

WOD: 3 Rounds for Time:

• Run 400m
• 10 Clean & Jerks (135/85)

After WOD Abs

• 3 sets 1min Flutter Kicks
• 3 sets 12 V-Ups (20/10)
• 3 sets 1min Planks

Closed

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 Partners alternate 30sec work/ 30sec rest: (34:00 cap)

• 50 Pull-ups
• 60 Burpees
• 80 Box Jump overs (24/20)
• 100 Lunges
• 100 Sit-ups
• Both Run 400m
• 100 Sit-ups
• 100 Squats
• 70 Box Jumps (24/20)
• 60 Burpees
• 50 Toes to Bar
• Both Run 400m

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:

Melissa P. working!!!

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

Skills and Drills:

WOD: For time:

• 1200m Run up Chorro and back
• 20 Push Press (95/65)
• 20 Ring Rows
• 600m Run
• 20 Push Press (95/65)
• 20 Ring Rows
• 400m Run
• 20 Push Press (95/65)
• 20 Ring Rows
• 200m Run
• 20 Push Press (95/65)
• 20 Ring Rows

Coached Classes
First Class at **6:30a (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: 6 minutes of practice:

• L-Sit

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

• 400m row
• 15 Ring Dips
• 10 Burpee Box Jumps

After WOD 5min Abs

• 3 set Flutter Kicks 1min
• 3 set 20 reps Abs with Med ball (20/10)
• 3 set 1min Planks