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 5 rounds  for time of:

• 400m Run (Both Partners)
• 60 Box Jumps (24/20)
• 60 Wall Balls (20/14)

*Partners may divide the reps any way. Both partners run 400m together.
*Partners may not work at the same time.

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

• Snatch – 50%  of your 1Rm Snatch. 8 sets of 1 rep
• Cleans – work up to 85% of your 1RM Clean & Jerk.  Then 2 drop sets 50lbs.

WOD: “Grace” for time of:

• 30 Clean and Jerk (135/95)

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.

• Front Squat 5 X 3 @ 80%

WOD: For Time:

• 800m Run
• 100 Sit Ups
• 800m Run
• 75 Air Squats
• 400m Run
• 50 Hand Release Push 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

• Snatch 10 single starting at 50% of your 1RM Snatch. Level load across all sets.
• Clean & Jerk work to 80% of your 1RM Clean & Jerk. 8 sets 1reps

WOD For time:

• 15 Squat Cleans (135/85)
• 30 Toes-to-Bars
• 30 Box Jumps (24/20)
• 15 Pull-Ups
• 30 Push-Press (135/85)
• 30 Double-Unders or 100 Single Unders
• 15 Thrusters (135/85)
• 50 steps walking lunge with a (45/25) plate held overhead

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:

Even rain doesn’t stop our fun & fearless CrossFit ladies! Morty, Adriana, and Amy

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

WOD: For time:

• Row 2000m
• 50 Wall Ball shots (20/14)
• Row 1000m
• 35 Wall Ball shots (20/14)
• Row 500m
• 20 Wall Ball shots (20/14)

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:

WOD: Lexi’s B-Day Partner WOD for time: -100 Box Jumps Overs (24/20) -100 Pull Ups -100 Deadlifts (135/95) -100 Hang Power Cleans (135/95) -100 Ab Mat 100 -Kettlebell Swings (20/16) -100 Overhead Lunges (45/25) -100 Double Unders or 200 Single Unders -100 Air Squats -100 Burpees (200m Run every 4min) Partners may alternate working at any time.

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

Skills and Drills

• Hip-width stance
• Arms wide and hook grip on the bar
• Bar at the high-hang
• Dip, drive
• Dip, drive, shrug keeping torso vertical and arms straight
• Dip, drive, strut and then elbows pull high
• Dip, drive, shrug and then pull the bar overhead
• Feet move to shoulder-width stance
• Overhead squat
• Move feet to hip-width stance, bar at the high-hang
• Dip, drive and pull into bottom of the overhead squat; stand
• Snatch

WOD: 21-15-9 reps for time of:

• Body-weight bench presses
• Chest to Bar
• 200m Run

After WOD Abs

• Hanging Leg Raise 3set 15reps
• V-Ups with Med ball 3 sets 20reps  (20/14)
• Planks 3 sets 1:00min Holds