All posts by CrossFit San Luis Obispo

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.

3 Rounds for time:

• Run 400m
• 3 15ft.. Rope Climbs
• 24 Plyo Push-Ups (45/25 plates)

  Scale the runs to rows of 500m as needed. If rope climbs are not possible, 10 strict Pull-Ups or 10 Rope Pulls. Scale the Plyo Push-Ups to a lower plate as needed or to regular or knee push-ups.

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.

Skills and Drills

• Snatch – Build to 85% of your 1RM. Then 3 drop set  40lb

• Clean & Jerk 6 X 1 @ 80% of your 1RM Clean & Jerk

• Back Squat – Build to a 85% of your 1RM Back Squat. Then 2 drop sets at -40lb
  1/1 then 2/3

WOD: 5 Rounds for Time:

• 15 Box Jumps (24/20)
• Sprint 200m
• 15 KB Swings (22kg/18kg)
• Sprint 200m
  Rest 1 Minute Between Rounds

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: 15 AMRAP

• 5 Wall Ball (20/14)
• 5 Pull-ups
• 5 Burpees

Rest 4mins then.

WOD B: 10 AMRAP

• Max Curtis P (115/75)

*Both AMRAPs, the Partner will alternate running 200m.

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.

Dynamic Moving Warm-up:

Skills and Drills

• Hang Snatch from position 2
  8 singles starting at 65% of your 1RM Snatch. Level load across all 8 sets.

• Clean & Jerk
  6 sets work to 70% of your 1RM Clean & Jerk.

• Back Squat 4 sets, 2 reps
  Start at 85% of your 1RM Back Squat.

WOD: 5,000 Meters For Time:

5,000 meters can be achieved by mixing and matching between:

• Run
• Row
• Double Under (2 Rep = 2 Meter or Single Unders (1 Jump = 1Meter

*35 Minute Time Cap

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:

Strength:

• Deadlift 8 x 1 Work to a 1RM. Then 2 drop sets 80lb 2/2
  Focus on tight midline and driving through the heels

WOD:  12 Minutes:

• 400m Run with a Med Ball (20/14)

THEN:
AMRAP in the remainder of the 12 minutes of:

• 10 Wall Balls (20/14)
• 7 Pull-Ups
• 10 Weighted Abmat Sit Ups (20/14)

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 85% of your 1RM. Then 3 drop set at 40lb

• Clean & Jerk 6 X 1 @ 75% of your 1RM Clean & Jerk

• Back Squat – Build to a 80% of your 1RM Back Squat.  Then 2 drop sets -40lb
  1/1 then 2/3

WOD: 4 rounds for time of:

• 7 Front Squats, 175/115
• 21 Ring Dips
• 500m Row

Scale the weight of the Front Squts accordingly. Use bands as needed for the ring dips. If needed sub Bench Dips or Push-Ups.

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.

“Murph” In honor of Navy Lt. Michael Murphy and those who served, sacrificed for our country. -1 mile Run -100 Pull-Ups -200 Push-Ups -300 Squats -1 mile Run

Strength: Shoulder Press 1RM
-Rest as needed between sets

WOD: For Time:

• 400m Run
• 21 Shoulder Press (95/65)
• 400m Run
• 21 Push Press (95/65)
• 400m Run
• 21 Push Jerk (95/65)
• 400m Run

Scale the weight accordingly. Row 500m if running is not an option.