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:

Rita Benavides working with Ben on his lifts

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

Skills and Drills

• Snatch work up to 85% for a single. Then complete 3 drop sets 1rep. All drop sets at(-20lbs)
• Clean Work up to 92% of your 1RM Clean & Jerk. Then complete 3 drop sets at(-30lbs)
• Split Jerk 4 sets of 2reps at 85% of your 1RM Clean & Jerk. All sets of 2 should be done at the same weight.
• Front Squat work up to 80%  1 set 1rep. Then 2 drop sets (-30lbs) 2reps

WOD: 3 rounds for time of:

• 200m Run
• 21 Kettlebell Swings (28kg/16kg)
• 12 Pull-Ups

Coached Classes

First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at 12:00p
Third Class at **1:30p-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:

Norma Rope Climb

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

WOD: 5 Rounds for Time:

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

Scale the Rope Climbs:
-Scaled Rope Climb half way up rope or 4 Rope Pulls
-10 X Strict Pull-Up

Scale the GHD Sit-Ups:
-Medicine Ball Jackknives
-Abmat Sit-Up

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:

Team Series 2015 “Swoller Bears” Left to right Katie, Alec, Dan, and Shannon.

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

Skills and Drills: 30min: Please bring your cell phone!

• Snatch 8 singles starting at 70% level load across all sets.
• Clean & Jerk 6 Singles Work at 75% of your 1RM Clean & Jerk.
• Back Squat start at 80% of your 1 RM BS. Explosive bounce. Level load 5 sets 2rep

WOD: As many rounds as possible in 14 minutes of:

• 9 Snatch Grip Deadlift (95/65)
• 5 Power Snatch (95/65)
• 1 400m Run

OPEN Gym

**9:00AM-1:00PM (OPEN Gym) CFSLO Athlete only

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:

Team Series Crossfit!!!

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

Partner WOD: For Time

WOD Event 2: As FF and MM pairs, complete as many reps as possible in 20 minutes of:

• 30 Clean and Jerks (females)
• 30 Clean and Jerks (males)
• 30 Clean and Jerks (females)
• 30 Clean and Jerks (males)
  Etc.
  Scaled Standard
  Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
  Females use 65, 75, 85, 95, 105, 115 lb.
  Males use 95, 115, 135, 155, 175, 195 lb.

Rest 10min

WOD Event 4: Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:

• 5 Thrusters
• 5 Pull-Ups
  Then, Male 2 and Female 2 each perform:
• 10 Thrusters
• 10 Pull-Ups
  Then, Male 1 and Female 1 each perform:
• 15 Thrusters
• 15 Pull-Ups
  Then, Male 2 and Female 2 each perform:
• 20 Thrusters
• 20 Pull-Ups
  Etc., following the same pattern
  Scaled Standard
  M – 65-lb. Thrusters
  F – 35-lb. Thrusters

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:

Team Series. ” 2 Snatches, 2 Jerks”, Left to right Nick, Bonnie, Sarah, and Pat.

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

Skills and Drills:

WOD A: For time:

• 100 Single Unders
• 75 calorie row
• 50 Step Ups (24/20)

Rest 4min

WOD B: For Time: 20-20-20 reps

• Hand-release Push-Ups
• Deadlifts (135/90)

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:

Team Series. “Fast Snatches, SLO Jerks” Left to right Jordon, Lexi, Cheyenne and John.

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

Skills and Drills

• Front rack mobility

Strenght: Front Squat 3 Rep Max:

• Establish a new 3 rep max front squat.
  Rest as needed between efforts.

WOD: For time: 21-18-15-12-9-6-3 reps:

• Front Squat (95/65)
• Toes-to-bar