CrossFit San Luis Obispo

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.

Strength/Skills

• 10 X 2 Deadlifts @ 85% of your 1 Repetition Max.

WOD: 16 minute AMRAP of:

• 15 Deadlifts (225/125)
• 30 Burpees
• 60 Wallballs (20/14)
• 50 Double Unders or 100 Single Unders

After WOD 5min Abs

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/Skills:

• Snatch 10 singles starting at 65% of your 1 RM Snatch
  Level load across all sets. 30sec. for attempt 1:30 rest.
  Must successfully make 8/10 to increase weight.

WOD: Complete as many rounds as possible in 15 minutes of:

• 7 Push Presses (115/75)
• 10 Overhed Squats (115/75)
• 15 GHD Sit-Ups

After WOD 1200m Run or Row

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:

Norma at 15ft. Rope Climb

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

• Row 500m or 4 Minutes of Jump Rope
• 10 pass throughs
• 10 good mornings
• 10 overhead squats
• Knee Pulls
• Quad Pulls
• Lateral Lunge
• Toe Pulls
• Scissor Kicks
• Scorpion
• Power Snatch Progressions and Drills w/Bar

Rita Benavides working with Ben on his lifts

Strength/Skills:

• Clean & Jerk work to 70% of your 1RM Clean & Jerk, each set is 1 Clean + Jerk. 8 sets. *Must successfully make 7/8 to Increase weight.

WOD: 4 rounds for time of:

• Run 200m
• 2 15ft. Rope Climb
• 20 Kettlebell Swing (24kg/16kg)
• 12 Hand Release Push-Ups
• 14 Jumping Lunges

After WOD 5min Abs

Coached Class

We have a Strength Program available for all the athletes now. This can be beneficial for every athlete at CFSLO. Please feel free to message Norma or Wilson for details. Thanks.

Lexi working on her lifts!!!

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD For Time:

EMOM 2 Burpees each. Start the WOD with 2 Burpees

• 120 Wall Balls (20/10) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds bar in front rack) (95/65)
• 60 Box Jumps (Partner hold a Handstand)
• 60 KB Swings (24kg/16kg) Partner sit at bottom of squat
• 14 200m Sprint Partner Alternate

*If partner doing the static hold stop doing so then the working partner must stop too.

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.

Skills and Drills

Power Snatch & Hang Power Snatch from the knee

• 1 Power Snatch & 2 Hang Power Snatch from knee
  6 sets at 60% of your 1RM Snatch.

Cleans
Pause Clean Start at 70% of your 1RM Clean & Jerk
4 second pause at the knee.

• 5 sets 2reps

Front Squat build to 75% of your 1RM Front Squat

• 4 sets of 2reps

WOD: 7AMRAP

• 7 Burpee Box Jump (20)
• 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:

Laurel Hertz. I’m a Wife, I’m a Mom, I CrossFit!

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

Skills and Drills

• Kipping Pull-up Work:
  Hollowbody Positioning
  Active Shoulders
  Push Away
  Stringing Multiples

WOD A:  Tabata

• Tabata Pull-ups
  If needed, add a band for Pull-Ups.
• Tabata Push-ups
  Do Knee Push-Ups as needed
• Tabata Sit-ups
• Tabata Squats w/Bar

*20 seconds of work followed by 10 seconds of rest for 8 rounds / 4 minutes. Complete all 4 minutes / 8 rounds of the pull-ups before moving on to the push-ups. Your score is the total number of completed reps.

Rest 4min

WOD B: AMRAP in 8 minutes:

• 3 Push Press 65% of your 1RM Clean and Jerk
• Row 200m or Run 200m

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.

400m Jog

2 Rounds:

• 10 X 2 Walking Knee Hug into Lunge Step
• 10 X 2 Walking Lateral Lunge
• 10 X 2 Scissor Kicks
• 10 Therapy Squats
• 10 Push-Ups
• 8 Scorpion
• Pigeon Stretch – 1min/leg
• Lacrosse Ball
• Squat Clean & Jerk Progressions w/Bar

Strength

2 Position Squat Clean & Jerk – 6 X 1. At 70% of your 1RM Clean & Jerk

• Position 1: Ground , Position 2: Low Hang (top knee)
  Jerk can be Push or Split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.  Rest 2 minutes between sets

WOD:

• 10 Squat Cleans (155/85)
• 2 Handstand Push-Ups
• 8 Squat Cleans
• 4 Handstand Push-Ups
• 6 Squat Cleans
• 6 Handstand Push-Ups
• 4 Squat Cleans
• 8 Handstand Push-Ups
• 2 Squat Cleans
• 10 Handstand Push-Ups