CrossFit San Luis Obispo

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

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