CrossFit San Luis Obispo

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 us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD for time:

• 50 Pull-Ups w / Overhead Hold
• 50 Hang Snatch / Hang Clean & Jerk
• 50 Burpees w/Front Rack Hold
• 50 Hang Clusters 🙂 / Thrusters
• 25 Cal Row each w / Back Rack Hold

Barbell for everyone is 65lbs
Barbell must never touch the ground or 200m Run penalty as a team.

Then

10 Rounds of:

• 31 Push-Ups
• 31 Kettlebell Swings (20/16)
• 200m Run as a Team

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:

Cate doing 15.5

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

WOD: 30AMRAP

• 500m Row
• 40 Step-Ups (24/20)
• 200m Run
• 20 Burpees
• 10 Ball Slam (20/14)

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.

Strength: Every other minute for 12 minutes:

• 5 Back Squat 65%-70% of your 1RM Back Squat

Rest 3min

WOD: As many rounds as possible in 6 minutes of:

• 6 Box Jumps (24/20)
• 12 Kettlebell Swings (24/16)

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.

WOD: For Time: 21-15-9 of:

• Row (calories)
• Burpees
• 2 Rope Climbs (each round)
  Scale the rope climbs:
  half way up rope, 8 rope pulls
  10 Strict Pull-Ups.

Rest 4 Minutes, then: 7 Minute AMRAP:

• 14 Front Rack Step Back Lunges (115/65)
• 7 Hang Power Clean
• 7 Toes-to-Bar

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.

Skills and Drills 10min

• Finding, developing, and maturing your Hollow Body position.

WOD: In front of a clock set for 12 minutes for Reps.

• 1 minute of (24/20) Box Jumps
• 1 minute of (115/65) Sumo Deadlift High Pulls
• 2 minutes of (24/20) Box Jumps
• 2 minutes of (115/65) Sumo Deadlift High Pulls
• 3 minutes of (24/20) Box Jumps
• 3 minutes of (115/65) Sumo Deadlift High Pulls

After WOD: 7 X 200m Sprints

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

• Hang Power Snatch Progressions
• Handstand Walking Progressions

WOD: 3 Rounds for Time:

• 10 Hang Power Snatch (95/65)
• 50ft. Handstand Walk
• 21 Pull-Ups

Scale the Handstand Walk – 30 Second Handstand Hold, 15 Pike Push-Ups, 15 Regular Push-Ups.
Scale the Pull-Ups – Banded/Strict, Ring Row.

After WOD 5min Abs

Join our team, C24KNOCKERS, Saturday Oct 24 at the Mission Plaza, downtown SLO for a 5K Walk at 8-8:30am

FREE to register to walk with our team and only a $10 donation for promo special C24KNOCKERS shirt available at our booth.

No Class: