CrossFit San Luis Obispo

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

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:

Partner WOD For Time:

2000m Row (Partner hold a barbell in the front rack (135/95)
Then
20 Rounds (alternating after a full round)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats
  *Partner holds a barbell at the top of the Deadlift (135/95)

The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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.

Front squat:
5-5-5-5-5

WOD: For time:

• 40 Pull-ups
• 60 Push-ups
• 80 Sit-ups
• 100 Air Squats

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

IN THIS WORLD THERE IS NO FORCE EQUAL TO THE STRENGTH OF A DETERMINED WOMAN!!!

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

Strength:
Back squat:
3-3-3-3-3

WOD: for time of:

• 400 meter Run or Row
• 10 Wall Walks
• 200 meter Run or Row
• 50 Kettlebell Swings (24kg/16kg)
• 400 meter Run or Row
• 10 Wall Walks
• 400 meter Run or Row
• 50 Goblet Squats with Kettlebell (24kg/16kg)

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.

Clean Complex 7 X 1

• 1 Clean Pull + 1 Hang Power Clean
  Find max load within 7 sets
  Clean pull is a Triple extension of ankles, knees and hip with a big shrug. It is NOT a high pull! Focus on position hitting and getting into a good “finish” position at the full extension.

WOD: 5 rounds for time of:

• 50 Double-Unders or 100 Single Unders
• 20 Knees-to-Elbows
• 12 Cleans (115/85)

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.

Skills and Drills

• Handstand Walking Review/Practice

WOD: A

1. Handstand Walk 100 meters
   If you fall, restart at the point of contact furthest from the finish.

Rest 2 min

WOD: B  14 minute AMRAP of:

40 Calorie row
30 Overhead walking lunges, (25/15)
20 Ring dips
Scale the Ring Dips by adding a band as needed.