Coached Classes
First Class at **6:00a (Class Cancelled)
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:  For time:

• 50 Box Jumps (24/20)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (16kg/12kg)
• 50 Walking-Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45lb./35lb.)
• 50 Back Extensions
• 50 Ab Sit Ups
• 50 Burpees
• 50 Double-Unders

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option For time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings
• 50 Walking-Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses
• 50 Back Extensions
• 50 Ab sit Ups
• 50 Burpees
• 50 Double-Unders

Men: 20-inch box, 12-kg KB, 33-lb. Push Press.
Women: 16-inch box, 8-kg KB, 22-lb. Push Press.

Beginner Option For time:

• 30 Box Jumps
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings
• 30 Walking-Lunge Steps
• 30 Hanging Leg Raises
• 30 Push Presses
• 30 Back Extensions
• 30 Ab sit Ups
• 30 Burpees
• 30 Single-Unders

Men: 16-inch box, 8-kg KB, 22-lb. Push Press.
Women: 12-inch box, 4-kg KB, 11-lb. Push Press.

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:

• Power Snatch
  Build to a heavy (touch-and-go) 5rep

WOD: 3 Rounds:

• 10 Power Snatches (115/80)
• 20 Box Jump Overs (24/20)
• 30 Wall Balls (20/14)

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 Drills:

WOD:  AMRAP: 18min.

• 50 Ab Mat Sit-ups
• 40 Cal Row
• 30 Pull-ups
• 20 Slam Ball Over Shoulder (20/14)
• 2 15ft Rope Climb

Accessory:

3 Rounds

• DB Row 10 R/L
• 15 DB Bicep Curls

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: 50-40-30-20-10 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Intermediate Option 40-30-20-10-5 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 14-lb. ball, 20-in. box
Women: 10-lb. ball, 18-in. box

Beginner Option 30-20-15-10-5 reps for time of:

• Medicine-Ball Cleans
• Box Jumps

Men: 10-lb. ball, 18-in. box
Women: 6-lb. ball, 8-in. box

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:

• Power Snatch

WOD:  For time:

• 30 Power Snatches (75/55)
• 800m Run
• 60 Thrusters (75/55)
• 800m Run
• 30 Power Snatches (75/55)

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: Partners WOD 3 Rounds:

• 1000m Row
• 50 Burpees
• 50 Box Jumps (24/20)
• 800m Run

*Partners alternate work/rest at will.
*Divide the 800m into 2 x 400m or 4 x 200m.

Coached Classes
First Class at **6:00a (Class Cancelled)
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:   For time:

• Row 2,000 meters
• 50 Wall-ball shots
• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 20 Wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option For time:

• Row 2,000 meters
• 50 Wall ball shots
• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 20 Wall-ball shots

Men: 14-lb. ball to 10 ft.
Women: 10-lb. ball to 9 ft.

Beginner Option For time:

• Row 1,000 meters
• 35 Wall-ball shots
• Row 500 meters
• 25 Wall-ball shots
• Row 250 meters
• 15 Wall-ball shots

Men: 10-lb. ball to 10 ft.
Women: 6-lb. ball to 9 ft.