CrossFit San Luis Obispo

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: For time:

• 21 Back Squats (225/155)
• 42 GHD Sit-Ups
• 15 Back Squats
• 30 GHD Sit-Ups
• 9 Back Squats
• 18 GHD Sit-Ups

Scaling
Reduce the back squat load so that the first round can be completed in 3 sets or fewer. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option 21-15-9 reps for time of:

• Back squats (185/125)
• GHD sit-ups

Beginner OptionFor time:

• 15 Back Squats (95/65)
• 30 Sit-Ups
• 12 Back Squats
• 24 Sit-Ups
• 9 Back Squats
• 18 Sit-Ups

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth Class 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:

WOD: 3 rounds for time of:

• 1,000m Row
• 50 Sumo Deadlift High Pulls (75/55)
• 25 Pull-Ups

Scaling

Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

Intermediate Option 3 rounds for time of:

• 1,000m Row
• 40 Sumo Deadlift High Pulls (75/55)
• 20 Pull-Ups

Beginner Option 3 rounds for time of:

• 500m Row
• 20 Sumo Deadlift High Pulls (45/35)
• 10 Ring Rows

Coached Classes
First Class at 9:45a

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

CrossFit San Luis Obispo WOD:

WOD: Partner WOD: for time

• 100 KB Swings (20kg/16kg)
• 100 V-Ups
• 100 Burpees
• 100 Squats w/Bar (45/35)
• 200 Sit-ups
• 4000m Row

*Movements can be divided up any way and any order.
*Partners cannot work at the same time.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

WOD: 20min EMOM

min 1 –  5 Strick Pull Ups

min 2 – 10 GHD Sit Ups

min 3 – 2 15ft Rope Climbs

min 4 – 10 Toe to Bar

Repeat …

min 5 – 5 Strick Pull Ups

min 6 – 10 GHD Sit Ups

min 7 – 2 15ft Rope Climbs

min 8 – 10 Toes to Bar

…. Repeat

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: For Time

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

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

CrossFit San Luis Obispo WOD:

Ben and Eden

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

Skills and Drills:

• Power Clean
  Build to a heavy touch and go 2 Rep

15 min time limit.

WOD: For Time

• 30 Box Jumps (24/20)
• 30 Pull-Ups
• 30 KB Swings (20kg/16kg)
• 30 Front Squats (95/65)
• 30 Toes-to-Bar
• 30 Push Press (95/65)
• 30 Deadlifts (95/65)
• 30 Wallballs (20/14)
• 30 Burpees
• 30 Cal Bike

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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: For Time:

• 50 Cal Row
• Run 800m
• 50 Burpees on plate (45/25)
• Run 400m
• 50 Sit-ups
• Run 200m
• 50 Lunges
• Run 200m
• 50 DU’s