CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Olympic Lifting Seminar with Rita Benavidez
For all athletes looking to learn and improve their technique on Cleans, Jerk & Snatch.
Saturday, February 28th. 9am – 12pm
Where: CrossFit San Luis Obispo 872 Foothill Blvd. email us at sanaz@clubtwentyfour.com

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

WOD: “DT” Five rounds for time of:

• 12 reps (155/85) Deadlift
• 9 reps (155/85) Hang Power Clean
• 6 reps (155/85) Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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