CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a
Second Class at 12:00p **(Open Gym)
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: Push Press

• 5-5-3-3-1-1-1

Conditioning: For time:

• 50 Wallballs
• 200 Double Unders or 500 Single Unders
• 50 Wallballs
• 100 Double Unders or 250 Single Unders

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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:
Front Squat:
5-5-3-3-1-1-1

Conditioning: For reps:

• 2 minutes Pull-Ups
• 2 minutes Push-Ups
• 2 minutes Sit-Ups
• 2 minutes Air Squats

1 minute Rest

• 1 minute Pull-Ups
• 1 minute Push-Ups
• 1 minute Sit-Ups
• 1 minute Air Squats

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

WOD A: Partners 15min AMRAP

• 5 Wall Ball (20/14)
• 5 Pull-Ups
• 5 Burpees

Rest 4mins

WOD B: Partners 10min AMRAP

• Max Curtis P (115/75)

*Both AMRAPs, the partner will alternate Running 200 meters

*Holiday Schedule*
Thur 25th Xmas – Closed
Fri 26th Day after Xmas – Closed
Sat 27th Class at 9:45a

Coached Classes

First Class at 11:00a

CrossFit San Luis Obispo WOD:

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

• Run 800m
• 10 Reverse Toe Touches
• 10 Side to Sides
• 10 Air Squats
• 10 Spidermans
• 10 Bridges

3 Rounds:

• 10 Lateral Step-up and Overs
• 10 Box Jumps

Strength
Snatch Pull + Power Snatch

• 5 x 1+1
  As heavy as possible for each set.

10 Rounds For Time:

• 10 Power Snatch (95/65)
• 10 Ring Dips

Coached Classes

First Class at 6:30a (Cancelled)
Second Class at 12:00p **(Open Gym)
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: 9 minute AMRAP of:

• 7 Chest to Bar Pull-Ups
• 20 Push-Ups
• 30 Thrusters (95/65)

2 minute Rest

7 minute AMRAP of:

• 30 Air Squats
• 15 Burpee Box Jump Overs (24/20)
  ( Step-ups are allowed!)

2 minute Rest

5 minute AMRAP of:

• 24 Walking Lunges
• 10 Power Cleans (115/75)

*Holiday Schedule*
Wed 24th Xmas Eve – Only Class at 11:00a
Thur 25th Xmas – Closed
Fri 26th Day after Xmas – Closed
Sat 27th Class at 9:45a

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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.

Deadlift 1-1-1-1-1-1-1 reps

WOD: “Nancy” 5 rounds for time of:

• 400m Run
• 15 Overhead Squats (95/65)
  Scale the weight accordingly, no matter how light the load.

After WOD 5min Abs