CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

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

Row 500m

• 10 Scorpions
• 10 Spidermans
• 20 Air Squats
• 10 Hip Extensions

Strength:
Deadlift 6 X 2 up to 1rep Max
Focus on tight midline and driving through the heels
and work on technique.

WOD: 3 rounds for time of:

• 50 GHD Sit-Ups
• 25 Handstand push-ups
• 200 Meter Run or Row

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 Clean Complex: 7 X 1

1 Clean Pull + 1 Hang Power Clean
Find max load within 7 sets

• Focus on position hitting and getting into a good finish position at the full extension.
• Objective of is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

WOD: for time of:

• 200 Meter Run or Row
• 14 Pull-Ups
• 15 Clean and Push Jerk (135/65)
• 400m Run or Row
• 12 Pull-ups
• 10 Clean and Push Jerk (135/65)
• 600 Meter Run
• 10 Pull-ups
• 5 Clean and Push Jerk (135/65)

Wednesday 26st
First Class at 6:30a
Second Class at 12:00p
Last Class at 4:30p **(Open Gym)

Thursday 27th – Closed
Friday 28th – Closed
Saturday 29th – Open 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.

EMOM

• Minute 1- 25 Kettlebell Swings (24kg/16kg)
• Minute 2 – 20 Wall Balls (20/14)
• Minute 3 -15 Burpees on to a 45lb plate
• Minute 4 – 10 Calorie Row

Repeat 4 Times:

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: 25 AMRAP

• 7 Push Press (95/65)
• 8 Box Jump overs (24/20)
• 10 Wall Balls (20/14)

Partners will alternate completing full rounds. Partners cannot work at the same time.

After WOD 1200 Meter Run or Row

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: “Barbara” 5 rounds for time of:

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats

Rest precisely 3 minutes between each round.

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.

WOD: 3 rounds for time of:

• 30 toes-to-bars
• 15 reps (135/75) Clean and Jerk

After WOD 1200 meter Run or Row

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 A: 5 minute AMRAP of:

• 4 Wall Walks
• 8 Power Snatch (75/55)
  1 minute Rest

Then WOD B: 5 minute AMRAP of:

• 8 Power Snatch (75/55)
• 12 Sumo-Dead lift High-Pulls (75/55)
  1 minute Rest

And WOD C: 5 minute AMRAP of:

• 12 Sumo-Dead lift High-Pulls (75/55)
• 4 Wall Walks

After WOD 5min Abs