CrossFit San Luis Obispo

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.

2 rounds:

• Run 200m
• Row 250m

Then:
10 Spidermans
20 Reverse Toe Touches
20 Supermans
10 Scorpion Kicks

1) Roll Out:

• Lower Back
• Glutes

2) Banded Hamstring Stretches:

Strength
Deadlifst 6 x 1

•  Work up to a heavy 1RM for the day.
  Maintain perfect midline throughout or do not increase the weight

WOD: 10 minute ladder:

• 2 Deadlifts (225/150)
• 2 Toes-to-bar
• 4 Deadlifts
• 4 Toes-2-bar
• 6 Deadlifts
• 6 Toes-2-bar
• 8 Deadlifts
• 8 Toes-2-bar
• 10…
• 10…

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.

Strength:
Back Squat
3-3-3-3-3

WOD: 4 rounds

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats (95/55)
• 5 Box Jumps (30/23) must jump
• 200m Run

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.

Strength:
Push Press / Jerk: 5 X 5

WOD: For time:

• 100 Wallball shots (20/14)
  Immediately perform 5 burpees each time you break on the Wallballs.

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.

2 X

• 50 Jumping Jacks
• 5 walkouts w/spiderman
• 5 walkouts w/push-up
• 10 Air Squats

Skills and Drills

• Handstand Walking Progressions & Practice

WOD: 3 round for time of:

• 1 15ft Rope Climb
• 24 Parallette Shoot Throughs (through & back = 2)
  
• 10 Handstand Push-Ups
• 25 Air Squats
• 200m Run

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD:  Partner of 2 complete at the same time Filthy Fifty:

• 50/50 Box Jumps (24/20)
• 50/50 Jumping Pull-ups
• 50/50 Kettlebell Swings 35/26lbs
• 50/50 Walking Lunges
• 50/50 Knees to Elbows
• 50/50 Push Press (45/35)
• 50/50 Back Extensions
• 50/50 Wall Balls (20/14)
• 50/50 Burpees
• 50/50 Double Unders or 100/100 Single Unders

Today is Frank’s Birthday!!!

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.

3 Rounds:

• 100 Single Unders (Jump Rope)
• 10 Banded Pass Throughs
• 10 Banded Overhead Presses
• 10 Hip Swings @ pullup cage (each direction)
• Power Clean Warm-Up w/Bar

Deadlift 6 X 2

WOD “DT” 5 Rounds

• 12 Deadlift (155/105)
• 9 Hang Power Clean
• 6 Jerks (155/105)

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.

WOD A: 7 rounds, each for time of:

• Row 250 meters
  Rest 2 minutes

WOD B (Designed to be done at 85-95%, with the first couple rounds unbroken)

5 Rounds (15min cap)

• 7 Pull-ups
• 7 Ring Dips
• 16 Lateral Box Jumps (20)
• 20 Jump Lunges (Split Jumps)
• 7 GHD Back Extension

Melissa P. finishing up the partner WOD while Carley and Olivia do their part holding their kettlebells and supporting each other!