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 **1:30p – 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.

WOD: Skills and Drills

• Snatch + Hang Snatch
• Power Clean + Hang Clean
• Back Squat
• Deadlift

After WOD: 1200 run Up Chorro to Highland and back.

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: Partner of 2 complete for time of:

• 60 Back Squats (115/65)
• 60 Hang Power Cleans (115/65)
• 80 Wall Ball Shot (20/14)
• 80 Jumping over Box (20)
• 80 Walking Lunges (25/15)lb. holding a plate over head

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at **1:30p – 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:

Skills and Drills

• Work on your Kipping or Kipping Pull-Ups 15min.

WOD: For Time:

• 30 Burpees
• 100 Double Unders or 300 Single Unders
• 30 KB Swings (22kg/18kg)
• 30 KB Goblet Squats (22kg/18kg)
• 100 Double Unders or 300 Single Unders
• 30 KB Swings
• 30 KB Goblet Squats
• 100 Double Unders ro 300 Single Unders

Then

• 6 X 200m Run Sprints
  Rest 30 seconds between set

Coached Classes

First Class at **6:30a (Open Gym)
Second Class at 12:00p
Third Class at **1:30p – 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

• Squat Clean work up to a 1 Rep Max
  24 Minutes to establish. Rest as needed

WOD: 42-30-18 reps for time of:

• Wallball shots (20/14)
• Sumo Deadlift High Pulls (75/55)
• Box Jumps (20)
• Push Presses (75/55)
• Row for Calories

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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: 20min

• Power Snatch: 6 X 1
  Work up to 75% of your 1 RM Snatch then 6 sets of 1rep.

7 Rounds For Time of:

• 200m Sprint Run
• 1 15ft Rope Climb
• 7 Hang Power Snatches (115/85)
• 2 Minutes rest

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
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:

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

• 10 Pass Throughs
• 10 Good Mornings w/Rotation
• Run 200m or Row 250m (moderate/fast pace)
• 10 Tempo Goblet Squats w/KB or DB (3 sec tempo)
• 5 Strict Toes-2-Bar
• 10 Kips
• Couch Stretch: 1 min/leg

Skills and Drills

• Find your 2RM Back Squat 24min
  If you do not have a 1RM Back Squat, then find one today.

WOD: 3 Rounds (10min cap)

• 10 Front Squats (155/85)
• 20 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 **1:30p – 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.

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Squat Hold with KB 2min
• Hip Swings @ pull-up cage
• Calf
• 25 Air Squats
• Banded Shoulder Stretches
• Roll Out
• Lower Back
• 20 GHD Hip Extensions

Skills and Drills

• Work on your Kipping Pull-Ups 24min.

Hang from the bar with hands underneath or just outside of your shoulders.
Establish your hollow body position while hanging from the bar.
Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.
Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.

WOD: As many rounds as possible in 15 Minutes:

• 7 Hang Power Cleans(115/65)
• 10 Pull-ups

Scale the weight of the hang power cleans accordingly. Use bands, ring rows or jumping Pull-Ups as sub for the RX Pull-Ups. No Kipping with the banded Pull-Ups, force strict Chin-Ups or Pull-Ups.