CrossFit San Luis Obispo

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 Partners for time: 25AMRAP

• 50 Lunges
• 50 Sit-ups
• 50 Cal Row
• 50 Burpees
• 50 Kettlebell Swings (22kg/16kg)

*Partners alternate after running 200m

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 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:

Mobility: Shoulders/Wrists/OH Position

3 Sets not for Time:

• 25 ft. 1 – right Arm (15lb/10lb) plate Waiter Carry
• 25 ft.  switch to left Arm )
• 30s Hollow Body Hold
• 15 Supermans

WOD: 8 min. EMOM

• Odd: 300m Row
• Even: 2 Strict HSPU

Then 2min Rest

10 min. AMRAP

• 5 HSPU
• 10 Pull Ups
• 200m Run

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

*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:

• Snatch High Pull
  4×3, Ascending
• Hang Power Snatch
  Take 4 – 6sets to build to a heavy 3rep
  Use rep sequence: 5-4-3-3-3

20min time limit.

WOD:AMRAP 14min:

• Even: 45sec Max Cal Row
• Odd: 45sec 8 Hang DB Snatch (4R/4L) + 5 Pull-ups

Rx’d:
(35/20) DB

Rx’d+:
(50)/35) DB
Strict Pull-ups

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

*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.

Mobility: L-Spine/Hips/Ankles

Skills and Drill:

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

3 Sets not for Time:

• 10 DB Bent Over Reverse Flys
• 15 GHD or (sub 20 Butterfly)
• 20 DB Walking Lunges

25min. time limit.

WOD:  For Time: 50 – 30 – 10

• Box Jumps (24/20)
• Wall Balls (20/14)

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

*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:

Mobility: Wrists/Front Rack Pos./Posterior Chain

16 min. OMEOM

• Odd: 2 Hang Power Cleans @ 65% of your 1RM
• Even: 10 KBS (20kg/16kg)

25min. time limit.

Flexibility: Hamstrings/Lower Back/Calves

WOD: Five Rounds for time:

• 5 Power Clean (135/75)
• 10 Box Jump Over (24/20)

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.

Skills and Drill:

-Push Press
-DB Deadlift

15min time limit.

WOD: Complete as many rounds as possible in 20 minutes of:

-10 Pull-Ups
-5 Dumbbell Deadlifts
-8 Push Presses

♀ 35-lb. DBs, 75-lb. Barbell
♂ 50-lb. DBs, 135-lb. Barbell

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.