All posts by CrossFit San Luis Obispo

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.

Jump Rope Series:

• 100 Singles
• 50 Alternating
• 30 Double Unders or Attempt 30 Double Unders
• Knee Pulls
• Quad Pulls
• Lateral Lung
• Scissor Kicks
• Scorpion 5/each leg
• Hip Flexor Stretch
• Band Pull Apart
• Calf

Skills and Drills

• Weight Lifting: 24min
  Then

WOD: 4 Rounds for Time:

• 3 Rope Climbs
• 10 Push Ups
• 30 Walking Lunges
• 200m Run

*Scale the Rope Climbs to 4 Rope Pulls to1 Rope Climb from the ground or 24 Ring Rows *Scale the Push Ups to the knees if needed.

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:

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

• Couch Stretch (1 minute/leg)
• Scorpion 5 each leg
• Band Pull Apart
• Calf
• Hip Flexor Stretch
• Roll Out

2 Rounds of:

• 15 Push-Ups
• 20 Air Squats

Skills and Drills Split Jerk Progressions
Clean & Jerk Instruction w/PVC or Bar

Split Jerk 7 X 1

• Rest between sets.

WOD: 14 minute AMRAP of:

• 10 Deadlift (185/125)
• 12 Box Jumps (24/20)
• 20 Sit-Ups
• 200m Run

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.

Dynamic Warm-Up

• Knee Pulls
• Quad Pulls
• Latral Lunge
• Toe Pulls
• Carioca
• Scissor Kicks
• Scorpion 5 each leg
• Band Pull Apart
• Hip Flexor Stretch

Skills and Drills

Power Snatch + Hang Power Snatch from the knee each set is
1 Power Snatch + 2 Hang Power Snatch from the knees at 60% of your 1RM Snatch.

• 5 X 1

Halt Clean start at 75% of your 1RM Clean & Jerk. Level load across all sets.
3 second pause at the knees.

• 5 X 2

WOD: 6 rounds for reps of:

• 1 minute of Rowing
• 1 minute of Burpees
• 1 minute of Double-Unders or Single Unders
  1 minute rest

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.

• Jump Rope: 3 Minutes (1 min. Double Under challenge)
  Banded Warm-Up:
  2 Rounds:
• 10 Pass Throughs
• 10 Pull Aparts
• 10 Overhead Press
• 10 Strict Toes-2-Bar (straight legs, lower feets slowly)
• 20 Second Hanging L-Sit Hold

Skills and Drills

Handstand Walking Progressions & Practice 24min:

• Kick-Up into Handstand (slightly over-extended) (hands about 1’ from wall)
  If successful and feeling confident, back up the hands another ½ foot from the wall. Try to gently “kiss the wall” with feet on the kick up now.
  If successful and feeling confident, you may move on to next drill…
• Hand Walking Drill w/Shoulder Activation:
  Pike position off box
  Shoulder Active
  Rock Hands Side/Side where hips initiate the side movement and shoulders follow
  If successful and feeling confident, move back to the wall drill and back the line up another ½ foot and try to walk to 2nd line and touch the wall with your feet.
• If successful here, try moving out into the open floor!

WOD: 16 Minute AMRAP:

• 25ft Handstand Walk
  Scale the Handstand Walk:
  1. 15ft Handstand Walk
  2. Handstand Hold ( Wall ) – 30 Seconds
  3. Overhead Barbell Hold – 30 Seconds

• 20 Knees-to-Elbow
  Scale the Knees-to-Elbow:
  1. Knees-to-tricep
  2. Knee raises

• 10 Ring Dips
  Scale Ring Dips:
  1. Banded assistance Ring Dips
  2. Use a Bench for Dips
  3. Push-Ups

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 – 7 X 1 @70% of your 1RM Snatch. Stay at the same weight for all sets.

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

• Back Squat – 3 sets of 5. Start at 80% of your 1RM Back Squat.

WOD:  “Fran” 21 – 15 – 9 reps, for time of:

• Thruster (95/65)
• Pull-Ups

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: For Time:

• 100 Wall Balls (20/14)
• 400m Run/400m Row (partners must complete both before switching or moving on)
• 100 Step Ups (20) with plates (45lb/25/lb)
• 400m Run/400m Row
• 100 Hang Power Cleans and Jerk (95/65)
• 14 15ft Rope Climb or Rope Pull, 4 Rope = 1 Rope Climb

*Partners cannot be working at the same time, except for the row and run.
*Partners will alternate working and resting. They may switch when they want.

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.

Skills and Drills

• Clean work to 80% of you 1RM Clean & Jerk. Then 2 drop sets

WOD: For time:

• 1500m Row
• 50 KB Swings (22kg/16kg)
• 1000m Row
• 35 KB Swings (22kg/16kg)
• 500m Row
• 20 KB Swings (22kg/16kg)