CrossFit San Luis Obispo

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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:

Bonnie working on her Kipping Pull-Ups!

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

Skills and Drills

• Jerk Balance:
  3 X 5

THEN:

• Split Jerk Complex
  5 X 1

1 Pause Split Jerk + 1 Split Jerk
“Pause Split Jerk” 3 second pause in the dip phase
70% – 75% of your 1RM Clean and Jerk.

WOD: 3 rounds for time:

• 100 Double Under or 200 Single Under
• 15 Deadlifts, 275/145
• 20 GHD sit-Up

Closed!!!

First Class at **7:00a – 9:30a (OPEN Gym)
Second 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 of: Teams of 2:

• 200 Air Squats
• 180 Sit Ups
• 160 HR Push Ups
• 300 Walking Lunges
• 120 Wall Balls
• 100 Calorie Row
• 100 Box Jumps (24/20)
• 60 Burpees
• 80 Pull Ups
• 2,000m Row
  *Movements must be done in order
  *Partners will alternate work/rest at will

Coached Classes
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Norma working on her Toe 2 Bar!!

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

Skills and Drills:

• Knees to Elbow

WOD: 15 Minute AMRAP:

• 50 Double Unders or 150 Single Unders
• 20 Knees to Elbow
• 10 KB Swings (20kg/16kg)

Coached Classes

First Class at **6:30a (OPEN Gym)
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:

Bonnie PR’s her Back Squat at 200lbs

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

Skills and Drills

• Back Squat 5 X 5. 80% of your 1RM Back Squat
  ALL 5 sets are intended to be heavy.
  warm up into some weight, then start the 5 working sets.

WOD: 10 Minute EMOM:

• ODD Minutes 3 Squat Cleans (185/85)
  EVEN Minutes= 7 Burpees w/Lateral Bar Hop

Scale the reps back if needed for both Squat Cleans and/or Burpees

After WOD abs

• 3 sets 1min Flutter Kicks
• 3 sets 1min Planks
• 3 set GHD Back Extension

Coached Class:
First Class at 6:30a
Second Class at **9:00a – 11:45a (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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:

• Handstand Push

WOD: As many rounds as possible in 14 minutes of:

• 7 Hang Power Clean (115/65)
• 7 Push Press (115/65)
• 7 Front Squat (115/65)
• 7 Handstand Pushup

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at 12:00p
Third Class at **1:00p-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: Strength:

• Pause Back Squat at 65% of your 1RM Back Squat
  5 sets 3reps

WOD: In 12 minutes, climb the ladder:

• 15 Wallball (20/14), 3 Toes to Bar
• 15 Wallball, 6 Toes to Bar
• 15 Wallball, 9 Toes to Bar
• 15 Wallball, 12 Toes to Bar
• 15 Wallball, 15 Toes to Bar
• 15 Wallball, 18 Toes to Bar

and so on…