CrossFit San Luis Obispo

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

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.

Skill and Drills

• Muscle-up Drills and Progressions

Then

• 3 sets of 30-second L-sit hold

WOD: 4 rounds for time of:

• 1 15ft Rope Climb
• 30 foot walking lunge, carrying 10-lb dumbbells
• 15 reps Box Jump (24/20)
• 12 Pull Ups
• 15 Tricep Dips w/Parlett
• 200 meter Run or Row

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.

• Inverse Tabata Shoulder Press (135/65)
• Inverse Tabata Front Squat (225/105)
• Inverse Tabata Deadlift (315/145)

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

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:

• 100 Curtis P’s (95/65)
  Then
• 16 X 200 meter Sprints or Row (Competed like a relay race)

On Curtis P’s Partners will alternate working and resting, switching at will.

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.

EMOM 10 minutes

• 3 Hand-Stand Push-Ups

WOD: 2 rounds for time of:

• 40 Wallballs, 20/14
• 30 Sumo-deadlift high-pull, 95/65
• 20 Toes to bar

Rest 2min

• 1200 meter Run up Chorro towards Highland Dr. or Row

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.

EMOM 10min

• 3 Snatch balance
  Light and Smooth (65/55)

Rest 3min

For time 10 minute.

• 4 Push press  (115/75)
• 4 Burpees
• 8 Push press
• 8 Burpees
• 12, 12
• 16,16…and so on up the ladder

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.

• Row 500m
• 10 Scorpions
• 10 Spidermans (with knee circles)
• 20 Air Squats
• 10 Hip Extensions
• 10 GHD Sit ups

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

EMOM for 10 min:

• 1 Deadlift (315/145)
• 5 Bar Facing Burpees

Scale the Deadlift weight accordingly.

After WOD 5min Abs