CrossFit San Luis Obispo

Coached Classes

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD:

50-35-20

• Wall Balls (20/14)
• Deadlifts (135/95)

Then

• Run 1200m up Chorro and back

Then

• 70 Box Jumps (24/20)
• 50 Shoulder touches
• 30 TTB

Then

• Run 1200m up Chorro and back

Then

3 Rounds

• 20 Power Cleans (135/95)
• 20 Burpee Bar Hops

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

Skills and Drills

• Squat Clean Progressions w/Bar:
  Go through each progression 2-3 X

Strength

• Work to 1RM Clean then 2 drop sets. Both drop set at 40lb

WOD: For Time:

• 10 Squat Cleans (95/65)
• 50 Double Unders
• 50 Abmat Sit-Ups

• 8 Squat Cleans (115/75)
• 40 Double Unders
• 40 Abmat Sit-Ups

• 6 Squat Cleans (135/95)
• 30 Double Unders
• 30 Abmat Sit-Ups

• 4 Squat Cleans (155/105)
• 20 Double Unders
• 20 Abmat Sit-Ups

• 2 Squat Cleans (175/115)
• 10 Double Unders
• 10 Abmat Sit-Ups

Squat Cleans: scale to Power Clean if cannot squat or poor technique, or lower weights as needed
Double Unders: scale to half reps/attempts, or 3 X Singles

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.

• Run 200m Run
• Couch Stretch- 1 min/leg
• Hip Swings- 10 Fwd/Bck and 10 Side/Side
• Banded Shoulder Warm-Up:
• 20 Pull/Rows
• 20 Overhead Tricep Extensions
• 20 Pull Aparts
• 20 Overhead Presses

Skills and Drills

• Muscle Up Progressions & Practice
  Coaches Choice on Drills/Progressions
  ADVANCED:
  Max Unbroken Bar Muscle Ups (1 set/attempt)

WOD “Tabata”

• Row (calories)
• Push-Ups
• Box Jumps (24/20”)
• Ring Dips

Push-Ups = Kneeling Push-Up or elevated Push-Up
Box Jumps = lower the height of the jumps, or perform step-ups
Ring Dips = banded Ring Dips or perform bench dips

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

Hang Snatch from Position 1
8 Singles starting at 60% of 1RM Snatch. Level load across all 8 sets.

Clean & Double Jerk
Each set is 1Clean & 2Jerks 6 X 1 Start at 70% of your 1RM Clean & Jerk

Back Squat
5 sets of 5. Start at 65% of your 1RM Back Squat.

WOD: 3 Rounds for Time:

• 20 Overhead Squats (95/65)
• 15 KB Swings (20kg/16kg))
• 10 Pull-Ups
• Run 400m

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 **2:30p-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

Strength: Deadlift:

• 6 x 3
  Pick a manageable load and stay there for all sets.
  Drop at the top each rep. No touch and go.
  Rest as needed between efforts.

WOD: 5 rounds for time of:

• 2 15ft Rope Climb
• 7 Thrusters (135/85)
• 200m Run

After WOD 5min Abs

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)
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:

Krissy working on her lifts!!!

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

Snatch
8 Singles starting at 60% of 1RM Snatch

Clean + Jerk
5 X 1 Start at 70% of your 1RM Clean & Jerk

Front Squat
3 X 3 Starting at 75% of 1RM Front Squat

WOD: 5 rounds for time of:

• 15 Kettlebell Swings (24kg/16kg)
• 15 deficit Push-Ups, hands on 25-lb. plates
• Run 400 meters

Coached Classes

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD:

“Diane” 21-15-9

• Deadlifts (225/155)
• Handstand Push Ups

Then

“Grace”

• 30 Clean & Jerks (135/95)

Then

“Angie” (in order)

• 100 Pull-Ups
• 100 Hand Release Push-Ups
• 100 Sit-Ups
• 100 Air Squats

Then

“Karen”

• 150 Wall Balls (20/14)

Partners will complete the Girls in order for time.
Partners cannot work at the same time.