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
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 a max. Then 2 drop set at 40lb

• Clean & Jerk 5 X 1 @ 70% of your 1RM Clean & Jerk

• Front Squat 4 X 2 @ 75% of your 1RM Front Squat

WOD: 2 rounds for time of:

• 50 Cal Row
• 40 Burpees, Over the Bar
• 100 Double Unders or 200 Single Unders
• 20 Power Clean (115/85)

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.

Alisa and Kellie!!!

CrossFit San Luis Obispo WOD:

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

Strength Deadlift:

• 10 X 2 Deadlifts @ 85% of your 1 RM Deadlift

WOD: 5 rounds for time of:

• 400m Run
• 12 Deadlifts, 225/125
  Scale the weight of the Deadlifts accordingly.

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.

Dynamic Moving Warm-up

• Front Squats – Build to 80% of your 1RM Front Squat. Then 2 drop set at the same weight. Both drop sets at 40b. 1/2 then 2/2

• Hang Snatch from position 2
  8 singles starting at 60% of your 1RM Snatch. Level load across all 8 sets.

• Military Press + Push Press
  Each set is 1 Military Press + 2 Push Presses. Start at 50% of your 1RM Clean & Jerk. 3/3

WOD: 3 rounds:

• 3 15ft Rope Climb
• 30 Lateral Box Jumps
  

   

• 30 Walking Lunges
• 20 Abs
• 200m Run

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 KB Swings (53/35)
• 100 Toes to Bar
• 100 Burpees
• 100 Squats w/Bar
• 200 Sit-ups
• 4000m Row

*Movements can be divided up any way and any order.
*Partners cannot work at the same time. (Running)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at **2:30p – 5:15p (Open Gym)
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

Hang Snatch from position 1

• 8 singles starting at 60% of your 1RM Snatch. Level load across all 8 sets.

Clean & Jerk

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

Back Squat 5 sets, 5reps

• Start at 70% of your 1RM Back Squat.

WOD: B 3 rounds for time of:

• 15 Wall Balls (20/14)
• 7 Pull-Ups
• 200m Run

After WOD Abs:

• 15lb Plate or Med Ball Crunch 3/20
• Russian twists with Med Ball 3/20
• Planks 3/1min

Coached Classes

First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third 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: Against a 30 minute clock:

• 10 SDHP (95/65)
• 10 Burpees
• 10 Knees to elbows
• 10 Box Jumps (24/20)

• 15 SDHP
• 15 Burpees
• 15 Knees to elbows
• 15 Box Jumps

• 20,20,20,20…
• 25,25,25,25…and so on until time expires.

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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

Snatch

• 8 Singles starting at 75% of your 1RM Snatch. Level load across all 8 sets.

Clean & Jerk

• Work to 85% of your 1RM Clean & Jerk. Then 2 drop sets. Both drop sets at 40lb

Front Squat 5 sets, 2reps

• Start at 80% of your 1RM Front Squat. Explosive bound. Level load across all sets.

WOD: 3 rounds for reps of:

• 1 minute Push-Ups
• 1 minute Sit-Ups
• 1 minute Air Squats
• 200m Run
  1 minute Rest