CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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:

Warm-up and Mobility work.

• Row 500m
• Run 400m
• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• 10 Therapy Squats
• 10 Pass Throughs
• 10 Overhead Squats w/PVC
• Banded Shoulder Stretching

Skills and Drills

Strength
Overhead Squat

• 5 x 1
  Rest 2-3 minutes between sets.

4 Rounds for Time:

• 12 Power Snatch (95/65)
  
• 15 KB Swings (20kg/14kg)
• 10 Knees to elbow
• 7 Push Ups
• Run 200m

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

• Core / Posterior Work
• Hollow Body Holds
• Single Leg Bridges: 4 X 5 (each leg) (5 second hold each bridge)

WOD: 7 rounds for time of:

• 7 reps Thrusters (45/35)
• 15-ft. Rope Climb

After WOD 5min Abs

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.

Athlete can choose to do either WOD A or WOD B

WOD A:

Every 2mins for 10mins (135/65)

• 3 Hang Clean + 1 Jerk

Then…
(Designed to be an all out sprint 90-95%; to be completed in less than 5mins)

For time: 21-15-9

• Wall Balls (20/14)
• Hang Power Cleans (95/65)

OR

WOD B: “Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you have a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: Teamwork

• 400m Kettlebell Run (24kg/16kg)
• 100 Pull Ups
• 100 Box Jumps (20)
• 100 Sit Up
• 100 Kettlebell Swings (24/16)
• 100 Air Squats
• 100 Push Press (95/65)
• 400m Kettlebell Run (24/16)

* Only one person is working out at one time.  While first Partner is completing the chipper, the second Partner is holding a Kettlebell.
* If the Kettlebell touches the ground, both partners must stop and complete 5 Burpees.
* The Kettlebell can be held anyway.  However, the Kettlebell cannot rest on the feet.

Coached

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

For Time: (25min cap)

• 5 Overhead Squat (45/35)
• 5 HR Push-ups
• 5 Box Jumps (24/20)
• 100m Run
• 10 DU’s or 20 Single Unders

• 10 Overhead Squat (45/35)
• 10 HR Push-ups
• 10 Box Jumps
• 200m Run
• 20 DU’s or 40 Single Unders

• 15 Overhead Squat (45/35)
• 15 HR Push-ups
• 15 Box Jumps (24/20)
• 400m Run
• 30 DU’s or 60 Single Unders

• 20 Overhead Squat (45/35)
• 20 HR Push-ups
• 20 Box Jumps (24/20)
• 600m Run
• 40 DU’s or 80 Single Unders

• 25 Overhead Squat (45/35)
• 25 HR Push-ups
• 25 Box Jumps (24/20)
• 800m Run
• 50 DU’s or 100 Single Unders

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

Skills and Drills
2 Position Squat Clean 7 X 1 each

Position 1: Ground , Position 2: Low Hang (top knee)
Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

Rest 2 minutes between sets

WOD: Every 2 minutes for as long as possible complete:

From 0:00-2:00

• 2 reps Cleans (155/85)
• 3 Box Jumps (27/24)

From 2:00-4:00

• 4 reps Cleans (155/85
• 3 Box Jumps (27/24)

From 4:00-6:00

• 6 reps Cleans (155/85)
• 3 Box Jumps (27/24)

Continue adding 2 reps to the Clean each interval for as long as you are able.

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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:

Warm-Up and Stretch

Coach’s Choice

WOD:  21-15 – 9

• Kettlebell Swings (24kg/16kg)
• Burpees

then

Run 800m

• 50 Wall Balls (20/14)
• 75 Sit-ups
• 50 Double Unders or 100 Single Unders

Run 800m

then

3 Rounds

• 20 Over Head Lunge (45/25)
• 10 Pull-ups
• 20 MB Twists (20/14)