CrossFit San Luis Obispo

Coached Classes

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

Partners WOD: Football 25 AMRAP

• 2 Sit-Ups = 1 yard
• 1 Wall Ball (20/14) = 1yd
• 1 KB Swing (28kg/16kg) = 1yd
• 1 Pull-Up = 1yd
• 1 Box Jump (24/20) = 1yd
• 1 HSPU = 2yds (scaled = 1yd)
• 1 Burpee = 2yds
• 1 Muscle-up = 3yds

* 100 yards = 6 points
* Every 100yds partners must complete a field goal.

Extra Points = 400m Row OR Run 400m. Row or Run each person.
Extra Point = 1 point

* Partners cannot work at the same time, EXCEPT on Extra Points then partners must work at the same time.
* Partners do not have to do all the movements. They may choose Any or All.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Primal Squat Hold: 90 seconds
• Hip Swings @ pull-up cage
• 25 Air Squats

2x:

• 20 GHD Hip Extensions
• 200 meter run

Coach’s Choice

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

Then: 15 min AMRAP

• 50 Double Unders or 100 Single Unders
• 25 KBS (24/16)
• 15 Box Jumps (24/20)
• 20 Push Press (75/55)

Coached Classes

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

Run 400m

3 Rounds:

• 10 Pass Throughs
• 10 Shoulder Press
• 2-7 Strict Pull-Ups

Coach’s Choice

Skill

•  Kipping Pull-Up

WOD: As many rounds as possible in 15 Minutes:

• 7 Hang Power Cleans(115/75#)
• 10 Pull-ups

Scale the weight of the Hang Power Cleans accordingly. (95/65)

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:

Warm-Up and Stretch

• Dynamic Warm-Up

Coaches Choice on drills/exercises

• Couch Stretch: 1min/leg
• 2X
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats

Skill

• Snatch Progressions and Position Work
  Go through ALL the progressions and position drills

WOD: 12-min. AMRAP, alternating each round with a team mate.

• 30 Double-Unders or 60 Single-Unders (athlete may perform Double-Unders and count each Double-Under as two Single-Unders)
• 15  Power Snatches (65/45)
  Snatch
  This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

• 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:

Strength: Deadlift

• 1Rep Max Deadlift: start by doing 3-5 Sets of 2-3 Deadlifts

Then: 4 rounds

A round consists of 3 X through this cycle

• 2 Deads @ 80% of your single
• 10 Wall Ball Shots (20/14)
• 1 Rope Climb 15ft

Rest 1 min between rounds

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:

Warm-Up and Stretch

Coach’s Choice

WOD: 25 min AMRAP

• 2x length of the gym: overhead walking lunge (45/25)
• 10 L-Sit
  Click here: to see L-Sit Progressions
• 10 Strict Toes 2 Bar
  Click here: to see Toes to Bar Tutorial
• 7 Handstand Push-Ups

Coached Classes

First Class at 10:30a

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD: Team Series Event 4

• 30 Calorie row
• 30 Burpees Jump over the barbell
• 30 Hang Cleans

RX: (135/95) Hang Cleans

Scale (105/75) Hang Cleans

Team Series. 3 Rep Max Front Squat 10min. time cap. Kevin 215lb, Norma 155lb, Dan 285lb and Sanaz 125lb