All posts by CrossFit San Luis Obispo

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: AMRAP in 30min

• 1000m Row
• 12 KB SDHP (22kg/18kg) *Partner 1
• 12 Jumping Squats *Partner 2
• 6 Burpees *Partner 1
• 12 Box Jumps (24/20) *Partner 2
• 200m Run *Partner 1

*Partners can alternate the 1000m Row.

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:

Aaron hitting his PR Snatch @ 155lb!!!

Ashley hitting her PR Clean @ 85lb!!!

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

WOD: Weights

• Snatch
• Clean
• Front Squat
• Deadlift

After WOD Abs

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.

Every 2mins for 14mins 7sets

• Split Jerk from the rack, hold split 3sec
  build each set.
  Goal is to get comfortable in the receiving position

WOD: 16min AMRAP

• 10 Push Press (95/65)
• 10 Toes to Bar
• 200m Run
• 10 Hand Relish Push-Up
• 10 Front Rack Lunge (95/65)
• 200m Run

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.

Strength: Squat Clean

• 1 Rep Max
  25 Minutes to establish.
  Rest as needed

WOD: 15 Minute AMRAP:

• Run 200m
• 5 HSPUs (scale = 2 wall walks)
• 20 KB Swings (22kg/18kg)
• 15 Box Jumps (24/20)

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.

2X

• Row 250m or Run 200m
• 10 Pass Throughs w/PVC
• 10 Good Mornings w/PVC
• 10 Shoulder Press w/PVC
• 20 Supermans
• 10 Scorpions
• Couch Stretch 1per leg
• Pigeon Stretch 1min
• Lacrosse Ball Smash/Roll Out

Strength: Back Squat

• 5 X 5 work up to 80% of your 1RM Back Squat

WOD: For time:

• 100 Burpee Jumping Pull-Ups
  

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.

Skills and Drills

• Weight Lifting: 25min
  

  Adriana working on her Split Jerk @ 95lb.

  Then

WOD: 3 rounds for time of:

• Run 400 meters
• 21 reps Thrusters (65/55)

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: 5 rounds for time of:

• Run 400m run together (45/25)
• 60 Box Jump (24/20)
• 60 Wall Ball (20/14)

The reps can be broken up any way you want. One partner works while the other partner rests.