CrossFit San Luis Obispo

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

A. 10min work on Kipping Pull-Ups

B. Burgener Warm-up

• 4-8 reps each
  Use a PVC or Bar

Strength

• 1 Snatch Pull + 1 Snatch
  As heavy as possible for each complex.
  Rest 2-3 minutes between efforts.
  20 min.

WOD: For time, 21-15-9:

• Power Snatch (115/75)
• Burpees over the Bar

Scale the weight of the power snatch accordingly.

Coached Classes

First Class at 6:30a (Cancelled)
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.

Skill and Drills

Split Jerk

• 7 x 1
  Add weight for each set.

WOD: 4 rounds for time of:

• 10 reps (95/65) Sumo Deadlift High-Pulls
• 10 reps (95/65) Push Press
• 20 reps (95/65) Back Squats
• 200m Run

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p (Cancelled)
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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Clean Progressions with a PVC or a Bar.

• 3 – 5 X of each
  Focus on Speed and Positions.

Strength: Squat Clean: 1 Rep Max
20 Minutes to establish

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

• 30 GHD sit-ups
• 20 Turkish get-ups with a Kettlebell (24/14kg)

• 30 GHD sit-ups
• 40 single-arm overhead squats with a Kettlebell (24kg/14kg)

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD: For Time:

• 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds Bar in front rack)
• 60 Box Jumps (Partner holds bottom of Squat)
• 60 KB Swings (28kg/16kg) (Partner plank position)
• 10 each alternate 200-meter sprints

EMOM 2 Burpees each. Start the WOD with 2 Burpees

If partner doing the static hold stop. Then the working partner must stop too.

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.

WOD: 16 EMOM
Odd: 30sec Box Jump
Even: 30sec DU’s or Single Unders

Rest 4mins

WOD: B 20 AMRAP

• 5 Kness to Elbow
• 10 Ball Slams (20/14)
• 20 Walking  Lunges
• 30 Med Ball Twists (20/14)

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.

15-12-9 reps for time of in between sets rest 30sec.

• Thrusters (95/55)

Rest 3min

4 rounds for time of:

• 1 15ft Rope Climb
• Run 400 meters
• 30 reps Kettlebell Swing (28kg/16kg)
• 30 Pull-Ups

Coached Classes

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

CrossFit San Luis Obispo WOD:

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

2 Rounds:

• 250 Row
• 10 Hip Extensions
• 10 GHD Sit ups
• 10 Spiderman

Strength: Deadlifts warming up to 85% of 1 Repetition Max

• 10 X 2 Deadlifts 1 Repetition Max

WOD: 4 rounds:

• 12 Deadlift (155/125)
• 9 Hang Power Cleans
• 10 Box Jumps (24/20)

Scale the weight of the Deadlifts and Hang Power Cleans accordingly:

Extra Credit: AMRAP in 10 minutes:

• 60-calorie row
• 40 Wall Balls (20/14)