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)
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 400m
• 10 Pass Throughs
• 10 Good Mornings
• 10 Front Squats
• 10 Shoulder Press

Skills and Drills  5 sets:

• 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk or Split Jerk
  Get to a load at which you can complete the complex but still be challenged. Stay there for all 5 sets.
  Rest 1-2 min between sets.

WOD “Elizabeth” For time, 21-15-9:

• Squat Clean (135/95)
  Scale the weight of the squat cleans accordingly.
• Ring Dips
  Use bands, a box or push-ups as the ring dip scale.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Workout 15.5
The calm before the storm!

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

Partner WOD 20 Rounds (10each):

• 5 Pull-Ups
• 5 Front Squats (115/95)
• 5 Burpee Box Jumps (24/20)
• 6 OH Plate Lunge (45/25)

Partners alternate after completing a full round

Then

10  X 400m Sprint (competed like a relay race.

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

Attention all CrossFit Athletes. If you are doing 15.5 please call front desk
(805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

CrossFit San Luis Obispo WOD:

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

WORKOUT 15.5

RX: 27-21-15-9 reps for time of:

• Row (calories)
• Thrusters

Men use 95 lb.
Women use 65 lb.

Equipment

• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Scaled: 27-21-15-9 reps for time of:

• Row (calories)
• Thrusters

Men use 65 lb.
Women use 45 lb.

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.

• PVC Roll Out
• IT Bands
• Low Back
• Hip Flexor Stretch
• Calfs

Dynamic Warm-Up:

2 Rounds:

• 10 Bar Deadlifts
• 10 Bar Good Mornings
• 10 Bar to Box (20) Step-Ups
• 10 Bar Press

Skills and Drills

• 7 X 1 Clean Pull & Jerk 75% of your
  1 RM Clean & Jerk

Rest 1-2 minutes between sets.

WOD 5 rounds for time:

• 5 Clean and Jerk ( 155/105)
• 200m Run

Abs Superset 3 total sets

• Alernating Leg V-Ups
• Reverse Crunch
• 30sec Plank Holds

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.

Front Rack Mobility Work

Strength Front squat:

• 6 X 5 Start at 75% of your 1RM

WOD: 4 rounds of:

• 2 15ft Rope Climb
• 75 Double Unders or 150 Single Unders
• 20 Push Press (95/65)
• 10 Push-Ups

After WOD 1200m Row or Run

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.

• 10 Pass Throughs
• 10 Good Mornings
• 10 Circle Pass Throughs
• 10 Good Mornings
• 10 Reverse Pass Throughs
• 10 Walkouts into Spiderman
• 10 Air Squats

Skills and Drills

• Overhead Squat Positioning:
• Snatch Practice w/Light Loads
  position hitting and perfection of lift is goal here.

WOD: 5 rounds of:

• 10 Overhead Squats(115/65)
  Scale the weight of the Overhead Squats accordingly.
• 10 Box Jumps(20)
• 400m Run

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.

Cate working on her Cleans!!!

Strength:

• 2 Position Squat Clean 12 X 1

Position 1: Ground , Position 2: Low Hang (top knee)
Form and Improved Technique is the focus.
Weight can be heavy if form is dialed in.
Pick a moderate weight and get some reps in

Rest 2 minutes between sets

WOD 16 minute AMRAP of:

• 50 Walking Lunges
• 40 KB Swings (22kg/16kg)
• 30 Knees to elbows
• 14 Ring dips
• 10 Back squats, 135/95