CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a
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.

CrossFit San Luis Obispo WOD:

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

Strength: Back Squats

• 3 X 7
  Stay at the same weight for all 3 sets at 65%

3 Rounds for time:

• 10 Pull-Ups
• 15 Toes-to-Bar
• 400m Run

Scale use bands with Pull-UPs or Ring Rows. If toes-to-bars are not possible, complete knees-to-elbows.

WOD B: As many reps as possible in 6 minutes:

• Snatch (135/95)

Coached Classes

First Class at 6:30a (Cancelled)
Second Class at 9:00a
Third Class at 12:00p (Cancelled)
Fourth 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: 3 rounds for time of:

• 50 Air squats
• 30 Push-ups
• 10 Jerk or Split Jerk (135/85)

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

25AMRAP

• 10 Wall Balls (20/14)
• 10 Burpee Box Jumps (24/20)
• 10 Kettlebell Swings (28kg/16kg)

*Partners will alternate working when movements change

After WOD 5min Abs

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.

• Banded Hamstring Stretches:
• PVC
• Banded Shoulder Stretches

Skills and Drills
Burgener Warm-up

• 5-10 reps each
  Use a PVC or Bar

Strength: 3 Rounds:

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

3 rounds for time of:

• 12 hang power clean and jerks (115/65)
• 9 Thrusters (115/65)
• 6 Power Snatches (115/65)

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.

WOD: 2 rounds for time of:

• 1000m Row
• 50 Wallball  (20/14)
• 25 KB Swings (28kg/16kg)
• 10 HSPU

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.

For Time:

• 10 Bear Complex (95/65) Alternating after each complex
  Then
• 50 Curtis P (95/65) Alternating at will

1 Bear Complex = 5 Cycles of

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Back Push Press
  *without resting on the floor, or have to restart the complex

1 Curtis P =

• 1 Power Clean
• 1 Lunge +
• 1 Lunge +
• 1 Push Press

Coached Classes

First Class at 6:30a
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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Rope Climb Technique

WOD: 10 Rounds For Time:

• 1 Rope Climb or 20 Jumping Pull-Ups
• 200m Run

*5 Rope pulls for the Rope climbs. If needed complete 20 Jumping Pull-Ups. If running is not possible 250m row.

For Time: 15-12-9

• Front Squats (185/125)
• Burpees