CrossFit San Luis Obispo

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.

Run 400m

10 Pass Throughs

• 10 Circle Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats

Skills and Drills 3 Rounds:

• 10 Pull-ups
• 10 Box Jumps (24/30)

Strength

Low Hang Squat Snatch 6 X 1

• Position 2, 1″ below the knee
  As heavy as possible for each set.

WOD: AMRAP 12 Minutes:

• 200m Run
• 12 Power Snatch (95/65)

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: 3 Rounds

• 4 X 200m RUN (alternating) (one Running)
• 40 Power Cleans (115/75)
• 40 Box Jump Overs (24/20)

*Both athletes can work at the same time during the Power Cleans & Box Jump overs

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”)