CrossFit San Luis Obispo

Closed!!!

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:

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

WOD: Partner WOD: For Time

• Shoulders to Over Head 10,000lbs
• Front Squat 10,000lbs
• Hang Power Cleans 10,000lbs
• Deadlifts 10,000lbs

Choose your own weight. (example: 100lb x 100 reps = 10,000lbs)
Partners MUST use the same weight, so only 1 barbell between partners.
Weights may change between movements but CANNOT change within the same movement.
*Male/Male AND Male/Female partners will complete 10,000lbs
*Female/Female partners will complete 7,000lbs
Movements must be completed in order.

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p – 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:

Memorial Day WOD: “BLAKE”
Four rounds of:
100 foot Walking lunge with 45/25 plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

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

Skills and Drills:

WOD:

• POWER SNATCH
  6 X 2 @ 65% of 1RM. Level load across all sets.

• POWER CLEAN
  Work to 75% of 1RM. 6 X 1
  Level load across all sets.

• FRONT SQUAT
  4 X 2 @ 80% of 1RM. Level load across all sets.

Then

• BACK EXTENSIONS
  3 sets 15reps
• Flutter Kicks 3 sets 1min
• Overhead Med Ball Sit-Ups 3 sets 15reps
• Planks 3 sets 1min

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Melissa P. working!!!

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

Skills and Drills:

WOD: 6 Rounds for Time:

• 6 Push Press (155/105)
• 12 Kettlebell Swings (24/16)
• 200m Row

*Take Push Presses from the rack.

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p – 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.

Skills and Drills:

WOD: For Reps:

• 1 minute of Hang Squat Cleans (95/65)
• 1 minute of Burpees
• 1 minute of Toes-to-Bars
• 2 minutes of Hang Squat Cleans (95/65)
• 2 minutes of Burpees
• 2 minute of Toes-to-Bars
• 1 minute of Hang Squat Cleans (95/65)
• 1 minute of Burpees
• 1 minute of Toes-to-Bars

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drills:

WOD: For time:

• 21 Thrusters
• 3 Legless Rope Climbs
• 15 Thrusters
• 2 Legless Rope Climbs
• 9 Thrusters
• 1 Legless Rope Climb

Men use 95 lb., women use 65 lb.

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p – 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

Drills and Skills

• EMOM 10
  2 Snatch (95/65)

WOD: 9-15-21 Reps for Time:

• Power Snatch (115/75)
• Burpee over the Bar