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
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• 10 Pass Throughs
• 10 Reverse Pass Throughs
• Calves
• Ankles

Burgener Warm-up

• Down Up
• Down Up High Pull
• Muscle Snatch
• Lands & Drops(2-4-6”)
• Pressing Snatch Balance
• Heaving Snatch Balance
• Full Snatch Balance

Strength Overhead Squat

• 6 x 4
  Find a manageable weight and stay there for all 6 sets.
  Rest 2 minutes between sets.

WOD: 5 Rounds for time:

• 21 Kettlebell Swings (28kg/16kg) Russian swing
• 7 Power Snatch (115/75)

Scale the weight of the Kettlebell swing accordingly. Scale the weight of the Power Snatch accordingly.

After WOD for time:

• Run 1200m
• 200 Russian Twists (20/10)

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

• 100 Curtis P (95/65)

then

10 Rounds of Cindy

• 5 Pull-ups
• 10 HR Push-ups
• 15 Air Squats

Alternate after each movement in Cindy example Partner 1 5 Pullups, Partner 2 10 HR Push-Ups, Partner 1 15 Squats, Partner 2 5 Pull-Ups…

• 1mile Run together

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