CrossFit San Luis Obispo

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.

Strength

• Snatch 5 X 1 @ 75% of your 1RM Snatch

• Clean and Jerk
  Build to a Max. Then 1 drop set 40lb

WOD: For Time:

• 3 minute Handstand Hold
• 100 Air Squats
• 50 Meter Handstand Walk
• 100 Air Squats
• 30 Handstand Push-ups

Scaling Handstand Walk and Hand Stand Push Ups

• Lower the distance if needed or
  Bear Crawl 200 meters if unable to handstand walk
• HSPU: pike HSPU on (24) box or
  lower the reps if needed or
  hand release Push Ups if needed

After WOD 5min Abs

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.

Strength: 1 Rep Max.
Work up to a heavy set of 1 Rep Max for the day.
Intent is to get heavy today with good form.

WOD: 14 Minute AMRAP:

• 6 Burpee Box Jumps (24/20)
• 200m Run
• 12 Kettlebell Swings (22kg/18kg)

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

• Snatch – Build to 80% of your 1RM. 5 X 1

• Clean & Jerk 5 X 1 @ 80% of your 1RM Clean & Jerk

• Back Squat – Work to 90% of your 1RM Back Squat. Then 2 drop sets -60lb 3/1

WOD: 4 rounds for time of:

• 25 Calorie Row
• 25 Sit-ups
• 12 Push Press (115/75)
• 30 Walking Lunges

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.

3 Rounds for time:

• Run 400m
• 3 15ft.. Rope Climbs
• 24 Plyo Push-Ups (45/25 plates)

  Scale the runs to rows of 500m as needed. If rope climbs are not possible, 10 strict Pull-Ups or 10 Rope Pulls. Scale the Plyo Push-Ups to a lower plate as needed or to regular or knee push-ups.

After WOD: 5min Abs

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 – Build to 85% of your 1RM. Then 3 drop set  40lb

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

• Back Squat – Build to a 85% of your 1RM Back Squat. Then 2 drop sets at -40lb
  1/1 then 2/3

WOD: 5 Rounds for Time:

• 15 Box Jumps (24/20)
• Sprint 200m
• 15 KB Swings (22kg/18kg)
• Sprint 200m
  Rest 1 Minute Between Rounds

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: 15 AMRAP

• 5 Wall Ball (20/14)
• 5 Pull-ups
• 5 Burpees

Rest 4mins then.

WOD B: 10 AMRAP

• Max Curtis P (115/75)

*Both AMRAPs, the Partner will alternate running 200m.

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.

Dynamic Moving Warm-up:

Skills and Drills

• Hang Snatch from position 2
  8 singles starting at 65% of your 1RM Snatch. Level load across all 8 sets.

• Clean & Jerk
  6 sets work to 70% of your 1RM Clean & Jerk.

• Back Squat 4 sets, 2 reps
  Start at 85% of your 1RM Back Squat.

WOD: 5,000 Meters For Time:

5,000 meters can be achieved by mixing and matching between:

• Run
• Row
• Double Under (2 Rep = 2 Meter or Single Unders (1 Jump = 1Meter

*35 Minute Time Cap