CrossFit San Luis Obispo

Coached Classes

• First Class at 7:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

Stretch

WOD: for Time:

• 25 Pull ups
• 50 Deadlifts (135/85)  Scale the weight accordingly. ( Beginners 50 Air Squats)
• 50 Push ups
• 50 Box Jumps (24/20)
• 50 Push Press (45/35)
• 1200 meter Run up Chorro towards Highland Dr.

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)

CrossFit San Luis Obispo WOD:

• Warm-Up
• Stretch

Skill and Drills

“Burgener” warm up with PVC Pipe and Bar
Click here: to see “Burgener” warm up

WOD: 4 rounds for time of:

• Run 400 meters
• 50 Squats

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p ( CXL )

CrossFit San Luis Obispo WOD:

Warm-Up

• Stretch

WOD: For time:

• 100 Double-unders or 350 Single unders

Then, 5 rounds of:

• 155/85 deadlift, 10 reps
• 155/85 front squat, 10 reps
• 10 Handstand push-ups
  Then, 100 Double-unders or 350 Single unders

Coached Class

First Class at 9:45a

Warm up

Stretch

Skills and Drills

WOD:  “Annie”

50 – 40 – 30 – 20 – 10

• Double Unders or Single Unders  150 – 120 – 90 – 60 – 30
• Sit-Ups

3 Rep Max Push Press

Click Here to see the Push Press

For Time: 1200 meter Run up Chorro towards Highland Dr. 

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (OPEN)
• Class CXL at 5:30p

Warm-up

Stretch

WOD A: “Fran”
21-15-9

• Thruster (95/55)
• Pull Ups

Rest 4min

WOD B:

• Row 5K (5000 meters) 3.1miles

Happy Birthday Tanya :)!!!

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

Stretch

Skills and Drills
Squat Clean Drills with PVC pipe and Bar.

• 1st Pull(set-up to top knee)
• 2nd Pull(top knee to pockets)
• 2nd Pull + High Pull
• 3rd Pull(pulling yourself under to receiving position)
• Full

WOD: “Elizabeth”

21-15-9 reps of:

• Clean (135/85)
• Ring dips
  ring dip progression with feet on box (bench dips)
  or ring holds for 8 sets of 10 second static holds and then do negative on the way down.

Click here: to see Ring dips and progression.