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
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

• Snatch – Build to 75% of your 1RM 6 X 1

• Clean & Jerk 7 X 1 @ 85% of your 1RM Clean & Jerk

WOD: 10 Rounds For Time:

• 1 15ft  Rope Climb
• 200m Run

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.

Skills and Drills

• Back Squat 5 sets of 3. Start at 70% of your 1RM Back Squat

WOD: 5 Rounds for time:

• 10 Pull-Ups
• 20 Wall Balls(20/14)
• 24 Waking Lunges
• 200m Run

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:

We are going to miss Taylor. Top left to right: John, Mike F, Mike M, Baylin, Taylor, Amy, Kevin, Caitlin, Lauren. Bottom left to right: Jordan, Carley, Morty, Amy and Norma

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

Skills and Drills

• Clean 7 X 1 and 2 Jerks @ 75% of your 1RM Clean & Jerk.

WOD: 22min Cap

• 1600m Run
• 50 Overhead Squats (95/55)
• 100 Abs
• 150 Double Unders or 250 Single Unders
• 100 Box Jump Overs (24/20)

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.

WOD: For Time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.

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:

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

Strength

• Snatch 5 X 1 @ 75% of your 1RM Snatch

• Clean and Jerk
  Build to a Max. Then 1 drop set 40lb

WOD: For Time:

• 3 minute Handstand Hold
• 100 Air Squats
• 50 Meter Handstand Walk
• 100 Air Squats
• 30 Handstand Push-ups

Scaling Handstand Walk and Hand Stand Push Ups

• Lower the distance if needed or
  Bear Crawl 200 meters if unable to handstand walk
• HSPU: pike HSPU on (24) box or
  lower the reps if needed or
  hand release Push Ups if needed

After WOD 5min 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.

Strength: 1 Rep Max.
Work up to a heavy set of 1 Rep Max for the day.
Intent is to get heavy today with good form.

WOD: 14 Minute AMRAP:

• 6 Burpee Box Jumps (24/20)
• 200m Run
• 12 Kettlebell Swings (22kg/18kg)

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
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

• Snatch – Build to 80% of your 1RM. 5 X 1

• Clean & Jerk 5 X 1 @ 80% of your 1RM Clean & Jerk

• Back Squat – Work to 90% of your 1RM Back Squat. Then 2 drop sets -60lb 3/1

WOD: 4 rounds for time of:

• 25 Calorie Row
• 25 Sit-ups
• 12 Push Press (115/75)
• 30 Walking Lunges