CrossFit San Luis Obispo

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:

WOD: 7 Rounds for time:

• 50ft DB Farmer Carry
• 10 DB Cleans
• 10 DB Box Step Overs (24/20)

Use a pair of (50/35) dumbbells

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:

Paige

WOD: Partner WOD for Time 3 Rounds:

• 1000m Row
• 50 Burpees
• 50 Box Jumps (24/20)
• 10 10 yards Plate Push (25/10)
• 800m Run

*Partners alternate work/rest at will
*Divide the 800m into 2x400m or 4x200m

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)
Last Class at 5:00p

*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:

• Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) x 3

*In between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

• Pause Clean Deadlift to Mid Knee + Clean From the Floor+ Front Squat + Jerk x 5 working sets
  Clean Pull: 3×5 @ 90% of best clean

Accessory:

2 Rounds

• Barbell Curls 21 reps
• 75 Banded Pushdowns
• 50 Barbell Rows (empty  bar)

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:

WOD: AMRAP 4min

• 27 Cal Row
• 27 Burpees
• 27 Chest-to-Bar Pull-ups

-Rest 4:00-

AMRAP 4min

• 21 Cal Row
• 21 Burpees
• 21 Toes-to-Bar

-Rest 4:00-

AMRAP 4min

• 15 Cal Row
• 15 Burpees
• 15 Pull-ups

Accessory:

3 Rounds

• 25 Banded Pull-aparts
• 10-15sec Side Plank

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:  3 rounds for time of:

• Run 400 meters
• 10 Shoulder-to-Overheads

Men: 185 lb.
Women: 125 lb.

Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option 3 rounds for time of:

• Run 400 meters
• 10 Shoulder-to-Overheads

Men: 135 lb.
Women: 95 lb.

Beginner Option 3 rounds for time of:

• Run 400 meters
• 10 Shoulder-to-Overheads

Men: 95 lb.
Women: 65 lb.

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

15 Minutes to complete:

• Clean
  6 Sets of 3 Reps
  *From Floor/ Full Squat

WOD: 15 Minutes to Complete: 3 Rounds

• 400M Row
• 15 DB Squat Cleans
• 20 Push-ups
  Rest :60 Sec

Then

3 Rounds For Time:

• 12 Front Rack Lunges (95/65)
• 12 Pull-ups
• 60 Double-Unders

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:

• Back Squat
  Warm-up 10 x Bar, 1-2 acclimation sets, then:
  3×5, ascending or across

WOD: 4 Rounds

• 40 Air Squats
• 30 Ab-mat Sit-ups
• 200m Run

Accessory:

3 Rounds

• 25 Kettlebell RDL’s
• 25 Hollow Rocks