CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a 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:

• Deadlifts % of 3RM
• 5@75%
• 3@85%
• Max Reps @95%

WOD: 3 Rounds for time:

• 20 Calorie Row
• 14 Handstand Push Ups
• 14 Deadlifts (225/125)
• 20 Wall Balls (20/14)

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
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: Complete as many rounds as possible in 20 minutes of:

• 25 Burpees
• 15 body-weight Back Squats

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option Complete as many rounds as possible in 20 minutes of:

• 20 Burpees
• 10 ¾-body-weight Back Squats

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

• 12 Burpees
• 12 empty-bar Back Squats

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: 20 AMRAP

• 60 Cal Row
• 50 Toes To Bar
• 40 Wall Balls (20/14)
• 30 Power Cleans (135/95)
• 20 Bar MU’s (scale = Chest to Bar Pull-ups or Pull Ups)

*Partners alternate work/rest at will

Coached Classes
First Class at **6:30a 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: 24 Minutes AMRAP:

• 400m Row
• 30 Double Unders or 125 Single Unders
• 12 GHD Sit-Ups
• 20 Kettlebell Swings (22kg/16kg)
• 10 Hand Release Push-Ups

Coached Classes
First Class at **6:30a 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:

• Establish a 5RM Front Squat with a 2 Second Pause – on every rep

WOD:  12 Minute AMRAP

• 12 Front Rack Lunges (115/65)
• 30 Wall-Balls (20/14)
• 12 Toes-to-Bar

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
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:

10 Minute EMOM

• Minute 1: Max Rep Power Clean & Jerks (135/85)
•  Minute 2: Rest

WOD: For Time: 21 – 15 – 9

• Dumbbell Snatch (45/30)
• Lateral Burpees Over Dumbbell

Then 3 Rounds of:

• 21 Pull-ups
• 15 Box Jump Overs (24/20)
• 9/9 Single Arm Thrusters (40/30)

Coached Class:
First Class at **6:30a 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

• 1000m Row

Then

10 Rounds

• 20 Walking Lunges
• 20 Abmat Sit-ups

Then

• 1000m Row