Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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:

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

Skill and Drill:

WOD: “Helen” 3 rounds for time of:

• Run 400 meters
• 21 Kettlebell Swings (24kg/16kg)
• 12 Pull-Ups

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option 3 rounds for time of:

• Run 200 meters
• 15 Kettlebell Swings (16kg/12kg)
• 9 Jumping Pull-Ups

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:

WOD:

• SNATCH
  Work at 70% of your 1RM Snatch for 6 x 1.
• CLEAN & JERK
  Work to 75% of your 1RM Clean & Jerk for 6 x 1
• FRONT SQUAT
  Work at 80% of your 1RM Front Squat for 4 x 2.

Tlhen 3 sets

• Hang Leg Raise 12reps
• GHD Sit Ups 12rerps
• Planks 1min

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: 25 AMRAP:

• 15 Wall Balls (20/14)
• 10 Burpee to plate (45/25)
• 15 KBS (22kg/16kg)

*Partners will alternate work/rest after each movement

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
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 Drills:

WOD: Fort time of:

• 8000m Row
• 300 Abs
• 200 Air Squats
• 100 Push Ups

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

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

Skill and Drills:

Warm-up:

• Complete 6 Sets of 3 Reps Back Squat @ 80%+ of 3RM

WOD: 3 Rounds for Time:

• 15 Front Rack Lunges (115/75)
• 30 Box Jump (24/20)
• 15 Handstand Push-ups
• 30 Kettlebell Swings (22kg/16kg)

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:

4 Rounds for MAX Rep Double-Unders

• 2min Max Double Unders
• 25 Wall-Balls (20/14)

WOD: Tabata

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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:

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

Skill and Drill:

WOD: For time:
3 rounds of:

• 5 Bar Muscle-Ups
• 5 Snatches

Then, 3 rounds of:

• 15 Deadlifts
• 30 Squats

Then, 3 rounds of:

• 5 Bar Muscle-Ups
• 5 Cleans

Men: 155 lb.
Women: 105 lb.

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option For time:
3 rounds of:

• 10 Chest-to-Bar Pull-Ups
• 5 Snatches

Then, 3 rounds of:

• 15 Deadlifts
• 30 Squats

Then, 3 rounds of:

• 10 Chest-to-Bar Pull-Ups
• 5 Cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option For time:
3 rounds of:

• 5 Jumping Pull-Ups
• 5 Snatches

Then, 3 rounds of:

• 10 Deadlifts
• 15 Squats

Then, 3 rounds of:

• 5  Jumping Pull-Ups
• 5 Cleans

Men: 65 lb.
Women: 45 lb.