CrossFit San Luis Obispo

Have a good weekend Athletes!!!

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

TEAM SERIES WEEK 2

WOD: Partner WOD: Event 5 Complete as many reps as possible in 10 minutes of:

RX’D

• 3 synchronized Burpee Box Jump-Overs
• 3 synchronized Deadlifts
• 6 synchronized Burpee Box Jump-Overs
• 6 synchronized deadlifts
• 9 synchronized Burpee Box Jump-Overs
• 9 synchronized Deadlifts

Etc., adding 3 reps to each exercise every round.

*Men use a 24-in. box, 225-lb. Deadlift
*Women use a 20-in. box, 155-lb. Deadlift

SCALED

Complete as many reps as possible in 10 minutes of:

• 3 synchronized Burpee Step-Overs
• 3 synchronized Deadlifts
• 6 synchronized Burpee Step-Overs
• 6 synchronized Deadlifts
• 9 synchronized Burpee Step-Overs
• 9 synchronized Deadlifts

Etc., adding 3 reps to each exercise per round.

*Men use a 20-in. box, 155-lb. Deadlift
*Women use a 20-in. box, 105-lb. Deadlift

Rest 5min Then

Event 8

RX’D
For time:
Partner 1 completes:

• 1,000-m Row
• 50 Thrusters
• 30 Chest-to-Bar Pull-Ups

Then, Partner 2 completes:

• 1,000-m Row
• 50 Thrusters
• 30 Chest-to-Bar Pull-Ups

*Men use 45-lb. barbell
*Women use 35-lb. barbell

Time cap: None

SCALED
For time:
Partner 1 completes:

• 1,000-m Row
• 50 Thrusters
• 30 Jumping Chest-to-Bar Pull-Ups

Then, Partner 2 completes:

• 1,000-m Row
• 50 Thrusters
• 30 Jumping Chest-to-Bar Pull-Ups

*Men use 45-lb. barbell
*Women use 35-lb. barbell

Time cap: None

Coached Classes
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
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:

Skills and Drills:

TEAM SERIES WEEK 2

WOD:Partner WOD: Event 7 for max reps/pounds:

RX’D

On a 20-minute clock, for max reps/pounds:
Partner 1:

• 0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
• 4:00-6:00 Double-unders
  6:00-8:00 Rest
• 8:00-10:00 1-rep-max back squat
  Then, Partner 2:
• 10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
• 14:00-16:00 Double-unders
  16:00-18:00 Rest
• 18:00-20:00 Handstand push-ups

Scaled

On a 20-minute clock, for max reps/pounds:
Partner 1:

• 0:00-2:00 Hand-release push-ups
  2:00-4:00 Rest
• 4:00-6:00 Single-unders
  6:00-8:00 Rest
• 8:00-10:00 1-rep-max back squat
  Then, Partner 2:
• 10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
• 14:00-16:00 Single-unders
  16:00-18:00 Rest
• 18:00-20:00 Hand-release push-ups

Coached Classes
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:

Warm-up:

Skill and Drills:

Scale

• Dumbbell snatches
• Pull-ups

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Time cap: 30 minutes

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
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:

Skills and Drills:

• Deadlift 3 Rep Max

WOD: 15 Minute AMRAP

• 10 Alternating Pistol Squats
• 10 Pull-Ups
• 1o Box Jump (24/20)
• 10 Shoulder to Overhead (95/65)

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

• Cal Row
  Rest 1min
• Hand-release Push-up
  Rest 1min
• Kettlebell Swing (22kg/16kg)
  Rest 1min
• Abmat Sit-up
  Rest 1min
• Burpee

Complete each exercise for 8 rounds of 20 seconds of work and 10 seconds of rest then move to the next exercise until all 4 exercises have been completed for 8 rounds.

Coached Class:
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
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:

Lexi Overhead Squating Norma!

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

Skills and Drills:

• Establish a NEW 5RM Back Squat

WOD: 15 Minute AMRAP

• 20 Single Arm OH Kettlebell Walking lunges (20kg/16kg)
• 12 Burpee Box Jump Overs (24/20)
• 40 Double-Unders or 100 Single Unders