CrossFit San Luis Obispo

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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

Clean and Jerk

• Build to a 1RM. Then 2 drop sets (-50lb)

WOD: 7 Rounds For Time of:

• 200m Run
• 1 15ft Rope Climb
• 7 Hang Power Clean (115/85)
  2 Minutes rest

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-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:

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

WOD: “Kelly” Five rounds for time of:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall Ball shots (20/14)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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: Skills and Drills

• Snatch + Hang Snatch
• Power Clean + Hang Clean
• Back Squat
• Deadlift

After WOD: 1200 run Up Chorro to Highland and back.

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.

Partner WOD: Partner of 2 complete for time of:

• 60 Back Squats (115/65)
• 60 Hang Power Cleans (115/65)
• 80 Wall Ball Shot (20/14)
• 80 Jumping over Box (20)
• 80 Walking Lunges (25/15)lb. holding a plate over head

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at **1:30p – 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:

Skills and Drills

• Work on your Kipping or Kipping Pull-Ups 15min.

WOD: For Time:

• 30 Burpees
• 100 Double Unders or 300 Single Unders
• 30 KB Swings (22kg/18kg)
• 30 KB Goblet Squats (22kg/18kg)
• 100 Double Unders or 300 Single Unders
• 30 KB Swings
• 30 KB Goblet Squats
• 100 Double Unders ro 300 Single Unders

Then

• 6 X 200m Run Sprints
  Rest 30 seconds between set

Coached Classes

First Class at **6:30a (Open Gym)
Second Class at 12:00p
Third Class at **1:30p – 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

• Squat Clean work up to a 1 Rep Max
  24 Minutes to establish. Rest as needed

WOD: 42-30-18 reps for time of:

• Wallball shots (20/14)
• Sumo Deadlift High Pulls (75/55)
• Box Jumps (20)
• Push Presses (75/55)
• Row for Calories

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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: 20min

• Power Snatch: 6 X 1
  Work up to 75% of your 1 RM Snatch then 6 sets of 1rep.

7 Rounds For Time of:

• 200m Sprint Run
• 1 15ft Rope Climb
• 7 Hang Power Snatches (115/85)
• 2 Minutes rest