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.

Skills and Drills
Pull-up Max Effort Attempts

• 2 Attempts to set a Pull-up PR.
  Rest as needed between sets (3 minutes)
  Strict, Kipping, Butterfly, Banded, Ring Rows are all acceptable methods.

WOD: 5 rounds for time of:

• 400m Run
• 30 Kettlebell Swings (24kg/16kg)
• 15 Pull-Ups

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: Partner WOD For Time:

• 100cal Row
• 100 Wall Balls (20/14)
• 100 Deadlifts (185/125)
• 100 Burpees over the bar
• 100 Deadlifts
• 100 Wall Balls
• 100cal Row

Partners cannot work at the same time.
Must complete movements in order.

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: 20 minutes on the clock:

Odd minutes perform the complex of:

• 3 Power Cleans (115/65)
• 3 Front Squats (115/65)
• 3 Push Press (115/65)

Even minutes: 15 Sit-Ups

Wilson working on his Front Squat 325lb!!!

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.

Jump Rope Series:

• 200 Singles
• 50 Alternating
• 20 Right Leg/Left Leg
• 20 Backwards
• 50 Double Unders
• 5 Walkouts to Spiderman
• 30 Russian Twists
• 10 Air Squats (3 second count on the negative)
• 10 Air Squats

Skills and Drills

• Rope Climb Technique
  Spanish Wrap vs J-Hook

WOD: 5 Rounds for Time:

• 2 Rope Climbs
• 20 Push Up (Hand Release)
• 20 Kettlebell Swing (24kg/16kg)
• 200m Run

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:
EMOM 7 min

5 Back Squat (135/105)

Rest 3min

WOD: B

• 200m Run
• 20 L-sit pull-ups
• 200m Run
• 30 Ring Dips
• 200m Run
• 40 Toes to bar
• 200m Run
• 50 Wallballs

Rest 4min

WOD: C
Rower:

• Pull a sub-1:25/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:30/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:35/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:30/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:25/500-m pace for as long as possible

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

• 400m Run
  2x:
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats with PVC
• Shoulder Integrity Work:
  10 X Each
• Front raise (45/25) lateral raise (10/5) Dumbells
• Overhead Press / Bench Press with Bar (45/35)

WOD: “Fran” 21-15-9 reps for time of:

• (95/65) Thrusters
• Pull-ups

Then Rest 5min

As many rounds as possible in 12 minutes:

• 2 Muscle Ups
• 4 Handstand Push-Ups
• 8 Power Cleans (115/65)

Scale the Muscle Ups to 3 Pull-Ups and 3 Ring Dips.

Coached Classes

First Class at 6:30a ( Cancelled )
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.

2 Rounds:

250 Row
10 Hip Extensions
10 GHD Sit ups
8 Scorpion
10 Walking Lunges

Strength

• 8 X 2 Deadlifts up to 1 Repetition Max

5 rounds for time of:

• 9 reps (115/65) Deadlift
• 6 reps (115/65) Hang Power Snatch
• 3 reps (115/65) Overhead Squat