CrossFit San Luis Obispo

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drill

• Clean High Pull
  4 x 3 Ascending:
• Power Clean
  2 × 3 @ 75%
  1 × 3 @ 80%
  1 × 2 @ 85%
  1 × 2 @ 90%

20min time limit.

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD For Time:

• 100cal Row
• 200 Walking Lunges
• 100 Deadlifts (135/95)
• 200 Abmat Sit-ups
• 100 Burpee Bar Hops

*Partners will alternate Running 200m and completing the chipper
*Movements must be done in order

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

Mobility: Shoulders/Chest

3 Sets not For Time:

• 20sec. Hollow Body Ring Hold
• 10 Strict Knee Ups
• 20sec. Ring Hold at Bottom
• 10 DB Alt. Renegade Rows w/Push up (5 each arm)

WOD: For Time:  12 min. EMOM

• Odd: 8 DB Bench Press
• Even: 8 DB Bent Over Rows

Then

For Time:

• 5 DB ManMakers (50/35)
• 25 Wall Balls (20/14)
• 200m Run
• 4 DB ManMakers (50/35)
• 20 Wall Balls (20/14)
• 200m Run
• 3 DB ManMakers (50/35)
• 15 Wall Balls (20/14)
• 200m Run
• 2 DB ManMakers (50/35)
• 10 Wall Balls (20/14)

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Mobility: Lats/Shoulders/L-Spine

5 Sets of:

• 3 Power Snatch with pause at start position
  No dropping until the last rep.
  Goal is to set up properly before each rep.

20min time limit.

WOD: For Time:

• Buy in: 500m Row

Then

9 – 15 – 21

• Kettlbell Swing (22kg/18kg)
• Box Jumps (24/20)

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

WOD: 20min AMRAP

• 7 Toes to Bar
• 7 Front Squats (135/85)
• 200m run

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drill

• The Sumo Deadlift High Pull and Progression

15min time limit.

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

WOD Partners for time:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats

*The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.