CrossFit San Luis Obispo

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

CrossFit San Luis Obispo WOD:

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

Strength:
Deadlift: Work to a 3RM…Then drop 1 set. Drop 40lb
3-3-3-3-3

WOD A: 3 Rounds for time:

• 21 Pull-Ups
• 15 GHD Sit-ups or 25 Abs w/abmat

WOD B: 3 Rounds for time:

• Run 800m
• 30 Box Jumps (24/20)

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.

• Row 500m or 2 Minutes of Jump Rope
• 20 pass throughs
• 20 good mornings
• 20 overhead squats
• Row 500m or 2 Minutes of Jump Rope
• Power Snatch Progressions and Drills w/Bar
• Banded Shoulder Stretches:
• Over Shoulder
• Behind Back
• Cross-Body

Strength Power Snatch

• 2 Rep Max
  Touch and Go

WOD:5 rounds for time of:

• 10 Squat Snatches (75/55)
• 30-second Chin-Over-Bar Hold
• 10 Squat Snatches (75/55)
• 60-Second Plank Hold

After WOD 800m Run or Row

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

Snatch

• 6 Singles starting at 65% of 1RM Snatch

Push Press + Jerk

• 6 X 2 Start at 60% of your 1RM Clean & Jerk

Front Squat

• 4 X 3 Starting at 65% of 1RM Front Squat

WOD: 10 rounds for reps of:

• 30 seconds of Burpees
• 30 seconds Rest
• 30 seconds of SDHP, 75/55
• 30 seconds Rest

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:

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

200m Jog
2x:

• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats
• Banded Shoulder Stretches

WOD: As many rounds as possible in 20 minutes:

• 2 Bar Muscle Ups
  Scale the Bar Muscle Ups to 4 Pull-ups and 4 Ring Dips each round
• 4 Handstand Push-Ups
  Scale the HSPU, on a Box 8 reps, or 8 seated barbell press if needed
• 15 Kettlebell Swing (24kg/18)
• 30 Steps Walking Lunges

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD: For Time:

• 2000m Row
  Partner hold a barbell in the front rack (135/95)

Then

• 100 Box Jump (20)
  Partner Hangs from Pull-up Bar

Then

20 Rounds (alternating after a full round)

• 5 Pull-ups
• 10 HR Push-ups
• 15 Squats
  Partner holds a barbell at the top of the Deadlift (135/95)

*The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

Coached

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

CrossFit San Luis Obispo WOD:

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

Dynamic Warm-up

2 Rounds:

• Knee Pulls 10 yd
• Quad Pulls 10 yd
• Lateral Lunge 10 yd
• 10 Scorpion
• 10 Bar Deadlifts
• 10 Bar Good Mornings
• 10 Bar Step-ups
• 10 Bar Press

Skills and Drills

Hang Snatch From Position 1

• 7 Single at 60% of your 1RM. Level load across all 7 sets.

WOD: 5 rounds for time:

• 5 Clean and Jerks (155/105)
  Scale the weight of the Clean and Jerks accordingly.
• 200m Run

After WOD 5min Abs

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

CrossFit San Luis Obispo WOD:

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

Strength: Back squat

Start at 70% of 1RM Back Squat.

• 3-3-3-3-3

WOD: 5 rounds for time of:

• 800m Run
• 30 KB Swings (28/18)
• 30 Pullups