CrossFit San Luis Obispo

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.

Skills and Drills

• Snatch – 7 X 1 @70% of your 1RM Snatch. Stay at the same weight for all sets.

• Clean & Jerk 6 X 1 @ 80% of your 1RM Clean & Jerk

• Back Squat – 3 sets of 5. Start at 80% of your 1RM Back Squat.

WOD:  “Fran” 21 – 15 – 9 reps, for time of:

• Thruster (95/65)
• Pull-Ups

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: For Time:

• 100 Wall Balls (20/14)
• 400m Run/400m Row (partners must complete both before switching or moving on)
• 100 Step Ups (20) with plates (45lb/25/lb)
• 400m Run/400m Row
• 100 Hang Power Cleans and Jerk (95/65)
• 14 15ft Rope Climb or Rope Pull, 4 Rope = 1 Rope Climb

*Partners cannot be working at the same time, except for the row and run.
*Partners will alternate working and resting. They may switch when they want.

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:

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

Skills and Drills

• Clean work to 80% of you 1RM Clean & Jerk. Then 2 drop sets

WOD: For time:

• 1500m Row
• 50 KB Swings (22kg/16kg)
• 1000m Row
• 35 KB Swings (22kg/16kg)
• 500m Row
• 20 KB Swings (22kg/16kg)

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

• Glute-Ham Raises (GHR)
  3 X 8
  5 second lowering from top position to start/bottom position

• Strength: Deadlift
  work up to a 1 RM
  intent is to get heavy today with good form! (does not need to be a new 1RM)

WOD: 5 Rounds For Time:

• Run 200 Meters
• 30 Steps Walking Lunges

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
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

• Rope Climb Technique:
  Spanish Wrap
  J-Wrap

WOD: 15 Minute AMRAP:

• 7 Push Press (115/65)
• 20 Kettlebell Swing (22kg/16kg)
• 15 MedBall Jack Knife (14/10)
• 200 Run

WOD: B

• 10 15ft Rope Climb.
  *Scale the Rope Climb (get at least half way up rope)
  or 4 Rope Pulls, per Rope Climb

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.

Skills and Drills

Tabata Hollow Rock

WOD: 20 minute AMRAP of:

• 5 Power Cleans (135/75)
• 10 Toes to Bar
• 15 Wallball  (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: “Barbara” 5 rounds for time of:

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats
  Rest 3 minutes