CrossFit San Luis Obispo

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:

Saturday Partner WOD 1/23/16

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

Dynamic Warm-Up:

• Knee Pulls
• Quad Pulls
• Lateral Lunge
• Toe Pulls
• Carioca
• Scissor Kicks
• Scorpion

Skills and Drills:

• Snatch work up to 85% of your 1RM Snatch. Then 4 sets 1rep
• Clean work up to 90% of your 1RM Clean and Jerk. Then 5 sets 1rep
• Split Jerk 4 sets of 2 at 80% of your 1RM Clean and Jerk
• Front Squat work up to 80% of your 1RM Front Squat. Then 3 sets 2reps

Core Work:

• Med Ball V-Ups 3 sets 12reps (20/10)
• Overhead Med Ball Sit-Ups 3 sets 12reps (20/10)
• Planks 3 sets 1min Hold
• Back Extension with Bar 3 sets 12reps

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:

• 100 HR Push-ups
• 100 Front Rack Lunge (95/65)
• 100 Hang Power Cleans (95/65)
• 100 Burpee Bar Hops
• 100 Kettlebell Swing (20/16)
• 100 Box Jumps (24/20)

Partners may not work at the same time.
Movements must be completed in order.

Coached Classes
First Class at 6:30a
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 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: Row 10,000 meters for time:

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:

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

Warm-Up:

• Jump Rope: 4 Minutes
• Run 400m
• 15 Therapy Squats
• Hip Swings (10/leg/direction)
• 5 Strict Pull-Ups (sub=ring rows)
• 5 Kipping Pull-Ups (sub=ring rows)

Strength: Front Squat

• 5 X 2 @ 80% of 1RM
  If you do not have a 1RM Front Squat, then find one today.

For Time:

• 21 Front Squats (135/95#)
• 50 Double Unders or 150 Single Unders
• 9 Pull-Ups
• 15 Front Squats
• 50 Double Unders
• 15 Pull-Ups
• 9 Front Squats
• 50 Double Unders
• 21 Pull-Ups

*Pull-Ups Band Assisted Pull-Ups or Ring Rows

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:

• Snatch from Deficit: 7 singles at 65% of your 1RM Snatch. Level load cross all sets.
• Back Squat – Build to 75% of your 1 RM Back Squat. then 1 drop set (-50)

WOD: 21-15-9 reps for time of:

• Deadlift (275/125)
• Ring Dips

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
Fifth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

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

CrossFit San Luis Obispo WOD:

Our Mom’s doing Wall Balls.
Alisa and Kellie!!!

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

Skills and Drills: 10 Minute EMOM:

• 2 Clean (115/85)

WOD: 4 rounds for time:

• 30 Wall Balls
• 30 Box Jumps (24/20)
• 200m Run