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
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.

PVC Roll Out
Low Back
Bands
Hamstrings
Calves

Row 400m

10 Pass Throughs
10 Circle Pass Throughs
Row 400m
10 Overhead Squats
10 Snatch Balance
10 Hang Power Snatch
Row 400m

Skills and Drills

• Snatch Progressions
  Then
• Power Snatch 6 X 1

Rest 2-3 minutes between sets.

WOD: 3 Rounds for time:

• 12 Power Snatch(115/75)
• 60 Double Unders or 120 Single Unders

Scale the weight of the Snatches accordingly.

Post Work Out For time: 9-7-5:

• Deadlift (315/155)

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: “Kelly” 5 rounds for time of:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall Ball (20/14)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

3X :

• 25 Jumping Jacks
• 20 Russian Twists
• 15 Split Jumps
• 10 Push-Ups
• 5 Broad Jumps

Jerk Instruction/Review
Coaches: Focus instruction and review on split jerk footwork and recovery

WOD:  30 reps Clean and Jerk (135/85)

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

• 12 X 15ft Rope Climb
• 100 KB Swings (28kg/16kg)
• 100 Box Jumps (20)
• 100 Thurster (45/35)
• 100 Squats
• 200 Sit-ups

*Movements can be divided up any way and any order.
*Partners cannot work at the same time

Coached

First Class at 7:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

Strength: Back Squat
5-5-3-3-1-1-1

WOD: 6 rounds for reps of:

• 1 minute of Rowing
• 1 minute of Burpees
• 1 minute of Double-unders or Single Unders

1 minute rest

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
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: For time:

• 400m Run
• 30 Power Clean (95/65)
• 40 Toes to bar
• 50 Burpees
• 60 Overhead walking lunges (45/25)
• 200m Run

*For the runs, carry a (25/10)lb plate.