CrossFit San Luis Obispo

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:  “LINDA” aka “The 3 Bars Of Death”
10-9-8-7-6-5-4-3-2-1

• Deadlift – 1.5 X Bodyweight
• Bench Press – Bodyweight
• Squat Cleans – .75 X Bodyweight

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 4 Minutes

1 min at each station

• Spidermans
• GHD Hip Extensions
• Side Plank Rotations (30 sec/side)
• Seated Overhead Plate Hold (45/25)
  sit on ground w/legs extended in front of you. upright torso, hold plate overhead keeping the torso upright and stomach tight.
• Mountain Climbers

Skills and Drills

• Handstand Push-Up Progressions
• Handstand Walking Review/Practice

WOD: 14 minute AMRAP of:

• 40 Calorie row
• 30 Overhead walking lunges, (45/25)
• 20 Ring dips
  Scale the Ring Dips by adding a band as needed.

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: “Kelly” 5 rounds for time:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall Ball Shots (20/14)

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.

Skills and Drills

• Bar Muscle Up Drills & Transitions

WOD:  For time of:

• 100 Pull-UPs
• 100 Push-Ups
• 100 Sit-Ups
• 100 Air Squats

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.

WOD: For time:

• Run or Row 1200m
• 21 Clean and Jerks (135/65)
• Run or Row 800 meters
• 21 Clean and Jerks (135/65)
• Run or Row 1200m

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:

• 60 Thrusters (95/55) partner hangs from the Pull-Up bar.
• 60 Pull-Ups partner hold the barbell in the Front Rack position.
• 60 Box Jumps (24/20) partner hold a Handstand.
• 60 KB Swing (24kg/16kg) partner hold the bottom of a Squat.

Every minute on the minute both partners complete 3 Burpees

*If static hold partner stops holding then working partner Can Not complete any reps.

Olivia and Carley working together! Teamwork divides the task and multiplies the success!!!

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.

Jump Rope Series:

• 100 Singles
• 50 Alternating
• 20 Side to Side/Front to Back
• 20 Twists
• 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 Air Squats
• 10 Ring Dips
  Scale the Ring Dips by adding a band as needed.

After WOD: 15-12-9-6-3:

• GHD Sit-ups
• GHD Back Extensions
• Twisting Med Balls (20/14)