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:

“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.

Coached Classe

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.

Strength: Back Squat:

• 5 X 5
  ALL 5 sets are intended to be heavy! At 80% of 1RM Back Squat
  Warm up into some weight, then start the 5 “working” sets

WOD:5 rounds for time of:

• Row 25 calories
• 16 Chest-to-Bar Pull-Ups
• 9 strict Handstand Push-Ups

Scale Chest to Bar Pull Ups with band assistance or Ring Rows

Scale the HSPU to Pike Push-Ups if needed or on a Box.

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:

Great job last night ladies!!!

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

Dynamic Warm-up

• 10 Therapy Squats
• Knee Pulls
• Quad Pulls
• Lateral Lunge
• Toe Pulls
• Scorpion

Clean Progressions with a Dowel or a Bar.

• 3-5x of each
  Focus on Speed and Positions.

Strength:

• Squat Clean: 1 Rep Max
  20 Minutes to establish

WOD:10 Minutes, Every Minute on the Minute:

• 2 Squat Cleans @75-85% of 1RM
  rest remainder of the minute
  each failed rep is a 5 burpee penalty at the end of 10 minute WOD.
• Scale to a Power Clean if unable to hold good form in the bottom position. Use a load that allows you to be successful for the entire 10 minutes.

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)
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

WOD: Filthy 50 For time:

• 50 Box Jump (24/20)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (16kg/12kg)
• Walking Lunge, 50 steps
• 50 Knees to Elbows
• 50 Push Press (45/35)
• 50 Back Extensions
• 50 Wall Ball shots (20/14)
• 50 Burpees
• 50 Double unders or 100 Single Unders

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

Skills and Drills Core Work: 3 Rounds (NOT for time, quality movement is goal!)

• 15 Hollow Rocks
  
• 10 Strict Toes to Bar or Rings (slow/controlled lowering)
• 20 GHD Sit-Ups
  Rest 1 minute

*Scaling:
Lower the reps if needed
Toes to Bar = Knees to Elbow, or Knee to Chest
GHD Sit-Ups = Abmat Sit-Ups

3 Rounds for Time:

• 2 15ft Rope Climb
• Run 800m
• 50 Double Unders or 100 Single Unders
• Row 1,000m
  Rest 2 minutes between rounds

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.

Snatch

• 7 Singles starting at 65% of 1RM Snatch

Clean + Jerk

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

Front Squat

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

WOD: 4 rounds for time:

• 15 Overhead Squat (95/65)
• 10 Knees to elbow
• 400m Run

Coached Classes

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD: For Time: 4 Rounds

• 4 X 200m Row (alternating) (one rower)
• 40 Power Cleans (115/75)
• 40 Box Jump overs (24/20)
• 40 Ball Slam
  *Both athletes can work at the same time during the Power Cleans, Box Jump overs and Ball Slam.