CrossFit San Luis Obispo

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:

• 100 Wall Balls (20/14)
• 400m Run/400m Row (both partners must complete before switching or moving on)
• 100 Box Step Ups (20) while holding plate (45/25)
• 400m Run/400m Row (both partners must complete before switching or moving on)
• 100 Hang Power Cleans (95/65)

*Partners cannot be working at the same time.  The Row/Run can be completed by each partner simultaneously.

*Partners can complete reps any way they choose.  Only one partner can be doing each exercise at one time.

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.

Strength:

• Back Squat: 1 Rep Max
  Rest 2-3 minutes between sets
  20 minutes to establish the 1RM

WOD: 5 rounds for time of:

• 10 Body-Weight Back Squats
• 400m Run

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
Bench Press

• 5 X 5
  Rest 2-3 minutes between sets.
  As heavy as possible for each set.

WOD: For Time, 21-15-9 of:

• Deadlift (155/105)
• Push-Up (hand release)
• Row (calories)

Scale the Deadlift in weight accordingly

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.

Skill and Drills
Burgener Warm-up

• 3-5 X each movement.
  Use a Bar or PVC.

Strength

• Snatch Complex: 5 X 1
  1 Muscle Snatch (ground) + 1 Squat Snatch (ground)
  Find max load within 5 sets

WOD: 21-15-9 reps for time of:

• Toes-to-Bars
• (115/65) Snatches

After WOD 4800m Row

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.

WOD: With a continuously running clock complete 5 thrusters every minute.

• From 0:00 – 5:00 use (75/55)
• From 5:00 -10:00 use (95/65)
• From 10:00 -15:00 use (115/85)
• Continue adding 20 lb. every 5 minutes for as long as you are able.

After WOD 400m Run

Or

Strength Training: Work up to:

• Clean, 1 rep
• Bench press, 1 rep
• Overhead squat, 1 rep

Clean is from the ground, power or squat.

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.

For time:
30 Box Jumps (30/24)
30 Chest-to-Bar Pull-Ups
30 Kettlebell Swings (28kg/16kg)
30 walking lunges with (95/55) Bar
30 Knees-to-Elbows
30 Push Presses (95/55)
30 Hip Extensions, holding a (25lb. plate/15lb. plate)
30 Wall Ball shots (20/14)
30 Burpees
30 Double Unders or 60 Single Unders

After WOD 5min. Abs

Coached Class

First Class at 9:45a (CXL)

CrossFit San Luis Obispo WOD:

5K Walk or Run at Mission Plaza,SLO at 9am (registration at 8am)
Please join our team C24 KNOCKERS us at Making Strides Against Breast Cancer 5K Walk at Mission Plaza, downtown San Luis Obispo

Its FREE to join us for the Walk and NO minimum $$ to donate!
Register: www.makingstrideswalk.org/sanluisobispo & search for Team: C24 KNOCKERS!

I hope to see all my CFSLO Athletes there for this worthy cause and show our community some support!  Let’s do this together!

Walk or Run route! For Tomorrow 10/25/2014