CrossFit San Luis Obispo

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

WORKOUT 15.3

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

Attention all CrossFit Athletes. If you are doing 15.3 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

WORKOUT 15.3

RX: Complete as many rounds and reps as possible in 14 minutes of:

• 7 muscle-ups
• 50 wall-ball shots
• 100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled: Complete as many rounds and reps as possible in 14 minutes of:

• 50 wall-ball shots
• 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Notes

This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

For Scaled options there is no tiebreak.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Set of gymnastic rings hung so you can successfully perform a muscle-up
• Medicine ball of the appropriate weight for your division
• Wall mark or target set at the specified height
• Jump rope

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

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

2 Rounds:

• 10 Pass Throughs
• 10 Good Mornings
• 10 Spidermans
• 10 Scorpions
• 1 Minute Couch Stretch (each side)
• PVC Roll-Out
• IT Bands
• Quads
• Calves

Skills and Drills

• 2 x 10 Therapy Squats

Strength Snatch Balance

• 5 x 1
  Work on getting “Under” the bar.
  If a snatch balance cannot be completed, work on the Overhead Squat position only.

• 6 X 1
  1 Snatch Pulls + 1 Power Snatch
  As heavy as possible for each complex.
  Rest 2-3 minutes between efforts.

WOD: 4 Rounds for time:

• Run 400m
• 15 Snatch Balance (95/65)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (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.

Skills and Drills Front Rack Mobility Work

• Front Squat Complex: 6 X 1
  1 Pause Front Squat (3 sec) + 1 Front Squat (normal)
  Find max load, form is priority with good elbow/torso position as well as good squat mechanics
  6 sets to find max, rest 2 minutes

Wilson working on his Front Squat 325lb!!!

WOD: 5 rounds For time:

• 15 Front squat (135/95)
• 10 Bar facing Burpee

Rest 4min

WOD: B 8 minute AMRAP of:

• 12 Knees to Elbows
• 12 Box Jumps (24/20)

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 4:30p
Fourth 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: For Time:

• Row 2000m
• 4 15ft Rope Climb
• 10 KB Swings (28kg/16kg )(Russian)
• Row 1500m
• 3 15ft Rope Climb
• 20 KB Swings
• Row 1000m
• 2 15ft Rope Climb
• 30 KB Swings
• Row 500m
• 1 15ft Rope Climb
• 40 KB Swings
• Row 250m
• 1 15ft Rope Climb
• 50 KB Swings

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (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.

We are going to miss @instabyasia very much!! Good luck in Las Vegas. We know we are going to see you on the LPGA Tour very soon!! “The world is going to know your name!!!” #CrossFitSanLuisObispo #CrossFitSLO #clUb24slo #clUb24sanluisobispo #boutthatCFSLOlife #CFSLOmade #CFSLOlifestyle #cfsloathletes #c24slofit #SLOcommunity #itsthec24way #EatLocal #GetFit #strongisthenewskinny #beautyinstrength #WorkSweatResults #LPGA

CrossFit San Luis Obispo WOD:

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

• 400m Run
• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Primal Squat Hold: 1min
• 6 Spiderman
• 16 Slow/Controlled Air Squats

Skills and Drills:

• Clean and Jerk Progressions
  Complete 3-5 reps with the bar.

Strength:

• Clean & Jerk Complex: 5 X 1
• 1 Hang Squat Clean (pos.2) + 1 Touch and Go Squat Clean (ground) + 1 Jerk
  Find max load within 5 sets

WOD: Every minutes on the minutes for 10 minutes.

• ODD Minutes: 10 Box Jumps (24/20)
• EVEN Minutes: Max Reps Push Jerk (135/85)

Scale the Box Jumps in height, reps, and/or step ups if needed.
Scale the Push Jerks in weight accordingly.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD

3 Rounds

• 4 X 200m Row (alternating)(one rower)
• 40 Power Cleans (115/75)
• 40 Box Jump Overs (24/20)

*Both athletes can work at the same time during the Power Cleans & Box Jump Overs

Geat job John on last night 15.2!
Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

Coached

First Class at 6:30a
Second Class at 9:00a
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.

WORKOUT 15.2

Attention all CrossFit Athletes. If you are doing 15.2 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

Tips from last years WOD 14.2 is the same as 15.2

Every 3 minutes for as long as possible complete:

Rx’d

From 0:00-3:00
2 rounds of:

• 10 overhead squats (95 / 65 lb.)
• 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

• 12 overhead squats (95 / 65 lb.)
• 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

• 14 overhead squats (95 / 65 lb.)
• 14 chest-to-bar pull-ups

Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

• 6 overhead squats (65 /45 lb.)
• 6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:

• 8 overhead squats (65 / 45 lb.)
• 8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:

• 10 overhead squats (65 / 45 lb.)
• 10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.