CrossFit San Luis Obispo

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 for Time:

• 400m KB Run (20kg/16kg)
• 100 Pull-Ups
• 100 Box Jumps (24/20)
• 100 Sit-ups
• 100 KB Swings (22kg/16kg)
• 100 Air Squats
• 100 Push Press (95/65)
• 400m KB Run (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)
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:

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: 14 Minutes to Complete:

• 1 Mile Run *Timed

Then 4 Rounds For Time:

• 75 Double-Unders
• 15 Deadlifts (115/75)
• 15 Box Jump Overs (24/20)
• 15 Push-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:

Skills and Drills:

• Front Squat, 7×3 @ 70%-75%
  2 Second Pause at Bottom, stand up fast, 60sec rest between sets
• Dead Lift, 3×3
  Same weight as above

WOD: 3 Rounds

3 Rope Climbs *Cardio
25 Unbroken Wall Balls,  (20/14)

Cardio
Round 1: 250m Row Sprint
Round 2: 250m Ski Sprint or 200m Sprint Run
Round 3: 1:00min Hard Bike

Accessory

5:00min Farmer Carry
Use: Kettlebell (22kb/16kg) or DB (50/35)

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:  Complete as many rounds as possible in 15 minutes of:

• 21 GHD sit-ups
• 14 Single-arm Dumbbell Push Jerks (50/35)

Use a single, dumbbell and alternate arms each rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option Complete as many rounds as possible in 15 minutes of:

• 14 GHD sit-ups
• 14 Single-arm Dumbbell Push Jerks

Beginner Option Complete as many rounds as possible in 15 minutes of:

• 21 Sit-Ups
• 14 Single-arm Dumbbell Push Jerks

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:

• Hang Power Clean
  Take 5-6 sets to build to a 3 RM.

WOD: 4 Rounds, 30sec work/30sec rest

• 30/30 Toes 2 Bar
• 30/30 Hang Power Clean, (115/75)
• 30/30 Push-Press, (115/75)
• 30/30 Box Jumps, (24/(20)

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 for Time:  Teams of 3

• 5000m Row
  (partners alternate every 250m)
  then immediately into
• 210 Wall Balls (20/14)
  (partners alternate work/rest at will)