CrossFit San Luis Obispo

Closed

Coached Classes

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:

• 10 200m Run
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (185/85)
• 100 Wall Balls (20/14)
• 100 Burpee Bar Hops
• 100 Wall Balls
• 100 Deadlifts
• 100 Box Jump Overs
• 10 200m Run

* Only one person is working out at one time. While first Partner is completing the chipper, the second Partner is holding a Kettlebell.
* If the Kettlebell touches the ground, both partners must stop and complete 5 Burpees.
* The Kettlebell can be held anyway. However, the Kettlebell cannot rest on the feet.

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **10:00a – 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: 35min

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

Then

• Med Ball V-Ups (20/14) 3 sets 12reps
• Overhead Med Ball Sit-Ups 3 sets 15reps
• Back Extension 3 sets 12reps

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
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:

Calm before the storm 6400m Row! Back to the Front Morty, Jesses, Norma, Caroline, Amy, Laurel, Ashley, and Nick.

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

WOD: 3 rounds for time of:

• 1000 meter Row
• 24 Box Jumps (24/20)
• 24 Pull-UPs

Coached Classes
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
Sixth 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:

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

Skills and Drills: 35min

• HALT SNATCH – 7 singles starting at 70% of your 1RM Snatch. 3 sec pause at the knee.
• 2 PAUSE DIP + JERK – Start at 80% of 1RM C&J. 6 sets 1 rep.
  EXECUTION Dip as per usual jerk depth and pause momentarily
  Reset to setup position and repeat paused dip
  Jerk from paused dip position and recover appropriately.
• Back Squat – Start at 75% of 1RM Back Squat. 4 sets 3 reps.

WOD: 3 rounds for time of:

• (45/25) Plate Overhead Walking Lunges, 30 Steps
  Let trailing knee gently kiss the ground on each lunge.
• 2 15ft Rope Climb
• 20 Kettlebell Swing (20kg/16kg)

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **8:00a – 12:00 (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p-4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth 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:

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

WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of:

• 1 1/2 Body-Weight Deadlift
• Body-Weight Bench Press
• 3/4 Body-Weight Clean

Set up three bars and storm through for time.

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:

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

WOD: CrossFit SLO  Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• Deadlift (185/125)
• Ring Rows
• Kettle Bell Swing (20kg/16kg)
• Abs