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

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD For Time:

-100 Cal Row
-100 Deadlift (165/105)
-100 Hand release Pushups
-100 Toes to Bar
-100 Air Squats
-200 Sit-ups

*Partners Work/Rest
*Movements and reps maybe divided and rearranged any way.

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)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

CrossFit San Luis Obispo WOD:

Open Workout 20.5 Standards Video

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

Skills and Drills:

WOD: Workout 20.5
For time, partitioned any way:

-40 Muscle-Ups
-80-Cal. Row
-120 Wall-Ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft..

Time cap: 20 minutes.

Scaled:
♀ Chin-Over-Bar Pull-Ups,
10-lb. ball to 9 ft.
♂ Chin-Over-Bar Pull-Ups,
14-lb. ball to 10 ft.

NOTES:

After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

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

CrossFit San Luis Obispo WOD:

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

Warm Up: 10 mins

-Row 400m

Mobility: Shoulders, Hips and Hamstrings

3 Rounds:

-10 Hang Power Snatch
-10 Overhead Squats
-5 Down Ups

Snatch
-8 X 1 @75% of 1RM

20min time limit.

WOD: 8 Min AMRAP (Reps) 9-7-5

-Overhead Squats
-Bar Facing Burpees
-Pull Ups

@(95/65)

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

CrossFit San Luis Obispo WOD:

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

Warm Up: 10 mins

• 3 mins DU practice

Mobility: Calves, shoulders, hips

3 Rounds:

• 5 Hang Squat Cleans
• 5 Strict Press
• 30 Single Unders

Back Squat

• 2 X 8 @70% of 1rm
• 3 X 2 @ 90 % of 1rm

20min time limit.

WOD: 5 Rounds For Reps:
2 mins on 1 min off.

• 75 Double Unders
• 2 min AMRAP of Clusters

@(95/65)

Cool Down: 5 mins
Calf, Quad and Shoulder Stretch

Scaling:
DU: Volume, 100 single unders Clusters: Weight of barbell.

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

CrossFit San Luis Obispo WOD:

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

Warm Up: 10 mins.

• 400m Carry KB

Mobility: Lats, shoulders, lumbar spine

3 Rounds:

• 12 Russian KB Swings
• 10 Jumping Pull Ups
• 20 Second Handstand Hold

Skill and Drill:

Midline
Accumulate 2 min L-sit hold
* Hanging if no Parralette
* In as little sets as possible

20min time limit.

WOD: 18 Min AMRAP:

• 400m KB Carry
• 7 Strict Pull Up
• 9 HSPU
• 11 KB Swings

@ (22kg/16kg)

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

CrossFit San Luis Obispo WOD:

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

Warm Up: 10 mins 400m Run
Mobility: Chest, triceps, hips

3 Rounds:

• 10 Supine Medicine Ball Reactive Throws
• 10 Air Squats
• 12 Mountain Climbers

Skills and Drill

• Bench Press
  5 X 3 Increasing weight each set.
  *start at 60% of 1rm

20min time limit.

WOD: For Time (12 min cap)
3 Rounds:

• 30 Wall Balls (20/14)
• 11 TTB

Then

• 800m Run

Cool Down: 5 mins:
Shoulder, Chest, Quad and Hamstring stretch

Scaling:
Wall Balls: Volume, height of target, weight of ball
TTB: Volume, Knees to Chest, Hanging Knee Raises.

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 please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD For Time: