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:

• 400m Kettlebell Run (20kg/16kg)
• 100 Pull Ups
• 100 Box Jumps (24/20)
• 100 Sit Up
• 10 Rope Climb
• 100 Air Squats
• 100 Push Press (95/65)
• 400m Kettlebell Run (24/16)

* 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

• 3 Position Snatch
  1 Snatch (position 1) + 1 Snatch (position 2-Knees) + 1 Snatch (position 3- Ground)
  No Dropping bar between positions
  Find Max Load.

WOD: 4 Rounds for Time:

• 4oom Run
• 15 Overhead Squats (95/65)
  Scale the Overhead Squat accordingly or
  scale to Back Squat if unable to keep good overhead positioning.

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:

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

Skills and Drills 15min

• Handstand Walking Progressions & Practice

WOD: 5 Rounds for Time:

• 25ft Handstand Walk
• 15 Toes-to-Bar
• 75 Double Unders or Single Unders 200

Scale the Handstand Walk:
30 Second Handstand Hold
30 Second Overhead Barbell Hold

Scale the Toes-to-Bar:
Knees-to-Elbow
Knee Tucks

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

• Clean & Jerk work to 80% of your 1RM Clean & Jerk. 9 sets 1reps

WOD: 4 Rounds for Time:

• Run 400m
• 10 Clean & Jerks (135/95)

After WOD 5min Abs

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:

Bonnie PR’s her Deadlift at 245lbs!!!

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

• Deadlift- work up to a 1 Rep Max
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 3 Rounds for Time:

• 21 Deadlifts (185/125)
• 15 Pull-Ups
• 9 Front Squats (185/125) From Floor
  Scale the Deadlift/Front Squats:
  Scale the Pull-Ups:Banded Strict, Ring Rows

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.

Skills and Drills: 15min

• Back Squats work up to 75% of your 1RM Back Squat 5 sets 3reps

WOD: On a running clock: (30 min)

• 2000m Row (cap 14min)

Rest to 14:00, then

• Tabata Kettle bell Swings (20/16)
• Tabata Sit Ups
• Tabata Push Ups
• Tabata Ball Slams (20/14)
  Count total Reps;
  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
  There is 1min rest between exercises.