CrossFit San Luis Obispo

Coached

First Class at 6:30a
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.

WOD: For time:

• 3200m Row or Run
• 50 Thrusters (45/35)
• 30 Pull-ups

After WOD 5min Abs

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.

Strength: Front Squat

• 5-5-5-3-2-1

1 Pause Front Squat (3 sec) + 1 Front Squat (normal)
Find max load, form is priority with good elbow/torso position as well as good squat mechanics
6 sets to find 1 rep max, rest 2 minutes

WOD: 18 minute AMRAP of:

• 12 Cleans (115/75)
• 9 Toes-to-bar
• 15 Box Jump (24/20)

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.

A) WOD Take 10 minutes to work up to a maximum height Box Jump.
2 foot standing start.

Rest 2min

B) WOD: 10 minute AMRAP of:

• 5 Push Jerks (155/85)
• 15 Wallballs (20/14)

Rest 3min

C) Run 1600 meter Run

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:

Having Fun @ CFSLO!

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

Complete as many rounds as possible in 20 minutes of:

• 10 Chest-to-Bar Pull-Ups
• 20 reps (95/65) Back Squats
• 30 Double Unders or 75 Single Unders
• 200 Meter Run

After WOD 5min Abs

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.

A) For time:

• 250m Row
  Rest 1 Minute
• 500m Row
  Rest 1 Minute
• 1000m Row
  Rest 1 Minute
• 500m Row
  Rest 1 Minute
• 250m Row

B) 3 Rounds:

• 10 Ring Pull-Ups or Ring Rows
• 10 Toes to Rings

C) For time, 30-25-20-15-10-5 reps of:

• L-Sit Hold (sec.)
• Abmat Sit-Up
• Russian Twists with Med Ball (20/10)
• Weighted Step-Ups (45/25) (20”)

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

WOD Partners for time: 20 Rounds (10each)

• 1 15ft Rope Climb
• 5 Front Squats (135/85)
• 5 Burpee Box Jumps (24/20)
• 6 OH Plate Lunge (45/25)

Partners alternate after completing a full round

Coached

First Class at 6:30a
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.

Skills and Drills

Squat Clean Progressions w/Bar:
Go through each progression 2 to 3 X
a basic dip/shrug, then dip/high pull

Position 1: Ground , Position 2: Low Hang (top knee)
Form and Improved Technique is the focus.

A) Strength: Cleans

• 5 sets, 1to 2 reps
  est 1-2 minutes between sets.
  As heavy as possible for each set.
  Weight can be heavy if form is dialed in.

B) EMOM 10min 3 Cleans (135/75)

C) WOD: For time:

• 400 meter Run
• 60 KB Swings, (24/16)
• 1200 meter Run