CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: 15 min AMRAP

• 12 Push-Presses (95/65)
• 20 Box Jumps (24/20)
• 200m Run

After WOD 5min Abs

The Team Series will begin on August 28, 2014 and end on October 14, 2014. Here’s your Team for CrossFit San Luis Obispo!!! Kevin, Sanaz, Dan and Norma

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 Choise

WOD: Tabata This

• Tabata Row

1 Minute Rest

• Tabata Air Squat

1 Minute Rest

• Tabata Pull-ups

1 Minute Rest

• Tabata Sit-ups (abmat)

8 Tabata Interval (20 sec on and 10 sec off). Tabata score is the lowest reps performed in any of the intervals.

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

Strength

• Box Squats: 10 X 3 @ 70% – 80%

Rest 1-2 min.

WOD: “GI Jane” for time of:

• 100 Burpee Pull-ups

USCG working on TRX!!!

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

CrossFit San Luis Obispo WOD:

WOD: TRX Suspension Training!

What Is Suspension Training?
Born in the Navy SEALs, Suspension Training Bodyweight exercise develops Strength, Balance, Flexibility and Core stability simultaneously.

It requires the use of the TRX Suspension Trainer, that leverages gravity and the user’s body weight.

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

“DT”

Five rounds for time of:

• 12 reps Deadlift, (155/85)
• 9 reps Hang Power Clean, (155/85)
• 6 reps Push jerk, (155/85)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Coached Classes

First Class at 6:30a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD:

• 1200m Run

Then:

5 rounds of:

• 8 Dips on Parallettes
• 10 Hollow Rocks
• 15 Box Jumps (24/20)
• 20 Sit-Ups

Then:

• 800m Run

Great WOD on Saturday Aug. 23!!! Coaches and athletes working together finishing “Jackie”

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD “Jackie” for time of:

• 1000m Row
• 50 Thruster (45/35)
• 30 Pull-Ups

Amy has been working on her Rope Climbing!!!