CrossFit San Luis Obispo

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email or call 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

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

1 mile Run together with ( ? )

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

WOD: For time:

• Row 500 meters
• 50 GHD Sit-Ups
• Row 1,000 meters
• 30 GHD Sit-Ups
• Row 2,000 meters
• 20 GHD Sit-Ups

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Deadlift- work up to a heavy 1 rep for the day.
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 21-15-9 reps for time of:

• Deadlifts (225/125)
• Plate Overhead Walking-Lunge Steps (45/25)
• Burpees Jumping Over the Barbell

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Holly Body Position
• Ring Dips
• Chest to Bar Pull-Ups

3 rounds for time of:

• 20 Strict Ring Dips
• 20 Chest-to-Bar Pull-Ups
• 10 Thruster (95/65)

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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 or call us prior to class.

CrossFit San Luis Obispo WOD:

At 75yrs old. It don’t stop Mary from doing Fuctional training!!!

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

Skill and Drills:

Reverse Tabata, Alternating:

• L-Sit
• Chin-Up Hold

WOD: As many rounds as possible in 8 minutes:

• 8 Bench Press (115/75)
• 10 Pistol, Alternating Legs

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Sat WOD 4/16/16

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

Skills and Drills:

-SNATCH
Work to 85% of your 1RM Snatch, then decrease weight for 2×2.
For Drop Sets 2×2, decrease weight by 15kg.

-CLEAN & JERK
Work to 85% of your 1RM Clean & Jerk, then decrease weight for 2×2.
For Drop Sets 2×2, decrease weight by 15kg.

-BACK SQUAT
Work at 80% of your Back Squat.
4 sets 1rep

-BACK EXTENSIONS
3 sets 15rep

-Flutter Kicks 3 sets 1min
-Overhead Med Ball Sit-Ups 3 sets 15reps
-Planks 3 sets 1min

Have a good weekend Athletes!!!