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:

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

Complete as many rounds as possible in 20 minutes of:

• Row 20 calories
• 10 Burpees, Jumping Over the Barbell
• 6 reps (135/85) Push Press or Push Jerk
  

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.

Rounds:

• 250 Row
• 10 Hip Extensions
• 10 GHD Sit ups
• 10 Walking Lunges
  Roll out:
• Lower back
• Hamstrings
• Hip Flexors

Skill and Drills

3-5 Sets of Deadlifts warming up to 85% of 1 Repetition Max

• Strenght 10×2 Deadlifts @ 85% of 1 Repetition Max

For time: 40-30-20-10 reps for time of:

• Wallball (20/14)
• KB Swings (24kg/16kg)
• Toes to bar

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.

• 500 meter row
• Couch Stretch (1 minute/leg)
  2 Rounds of:
• 10 Passthroughs
• 10 Spidermans
• 15 Push-Ups
• 20 Air Squats
• Clean & Jerk Instruction w/PVC

Strength: Max Effort Clean & Split Jerk
(Spend 25 min)

12 minute AMRAP of:

• 1 15ft Rope Climb
• 10 Hang Squat Clean (95/65)
• 15 Sit-ups

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.

WOD: Against a 15 minute clock:

• 2000m Row
• 30 Overhead Squat (95/65)
• Max reps Pull-Ups

Coached Classes

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

Strength: 20 minutes, every OTHER minute perform:

• 3 Front squats

WOD:  3 rounds, each for time of:

• 40 Air squats
• 30 KB Swings (24kg/16kg)
• 20 Burpees
• 1 minute Rest

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

20 Bear Complexes (95/65)
All exercise = 1 Rep

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Back Push Press

The bar may not rest on the floor until the entire complex is finished or else you have to start over at round one of the complex.
Partners will take turns completing complexes; Partners cannot switch until the athlete lifting successfully completes the entire complex.

After WOD 1400 meter run

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.

Dynamic Warm-Up

• Couch Stretch: 1min/leg
  2 X
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats with PVC
• Pigeon Stretch: 1min/leg
• Banded Shoulder Stretching
• Banded Hip Flexor Stretch

Snatch Progressions and Position Work
Go through ALL the progressions and position drills

Snatch Complex: 7 X 1

• 1 Power Snatch (ground)
• 1 Hang Squat Snatch (pos.2)
• 1 Squat Snatch (ground)
• 1 Overhead Squat

After WOD 1500 Meter Row or Run