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 **(Open Gym)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

CrossFit San Luis Obispo WOD:

Lauren, Melissa Sanaz and Norma working on their Handstand!

1 WOD
Max Handstand Push Ups  in 10mins
Click here: to see Handstand Push Ups with Progressions

2 WOD
For Time: 500m Row

3 WOD
8min  AMRAP

• 1 Pull-Up
• 1 Box Jump (24/20)
• 2 Pull-Ups
• 2 Box Jumps
• 3 Pull-Ups
• 3 Box Jumps
• 4 – 4
• 5 – 5
• 6 – 6 …

After WOD 5min Abs and 400m Sprint.

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 6:30p
Last Class at *7:30p (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: 3 rounds

• 10 Overhead Squats (95/65)
• 20 Wall Ball Shots (20/14)

Add weight to barbell

3 rounds

• 5 Deadlifts (255/125)
• 20 Push-Ups

*20 min cap

This entire workout is done for one total time.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Jump Rope Series (25-50 x Each)
-Regular, Alternating, Single Leg, Backwards, DUs or Fast Regular

Coach’s Choice

Skills
Clean Progressions W/Bar:

Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

WOD: Against a 14 minute clock:

• 1,200m Row
• 800m Run
• 30 Front Squats (135/105)
• Max reps Double Unders or Single Unders

Coached Class

First Class at 9:15a: NO CLASS

Time to change up your workout routine;  Try a SPIN class at C24…9:15a with Lauren!  Pick on of the beautiful mountains in SLO and go for a hike…try sprinting up the hills!  Or start getting ready for next week’s WOD’s and work on your mobility…do the skills and stretches you’ve learned in class!

See you at the box!

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

15-20 minutes of free-standing hand-stand practice.
Grab some partners/spotters and get upside down.
How long can you hold?
Advanced athletes; how far can you walk on your hands?

WOD: 4 rounds for time of:

• 2 X 15ft Rope Climb
• 24 Steps Walking Lunges (45/25)
• 10 Push Ups
• 8 GHD Back Extensions
  Click here: to see Demo Back Extensions
• 200 Meter Run

After WOD 5min Abs

Coached Classes

First Class at 6:30a **(Open Gym)
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p ( No Class )

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

For time:

• 250m Row

Rest 1 Minute

• 500m Row

Rest 1 Minute

• 1000m Row

Rest 1 Minute

• 500m Row

Rest 1 Minute

• 250m Row

Then 3 Rounds:

• 10 Ring Pull-ups or Ring Rows
• 10 Toes to Rings

WOD For time, 30-25-20-15-10-5 reps of:

• L-Sit Hold (sec.)
  Click here: to see L sit Progressions
• Abmat Sit-up
• Russian Twists with Med Ball (14/10)
• Weighted Step-ups 20″ (45/25)

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 5:30p
Last Class at 6:30p **(Open Gym)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

CrossFit San Luis Obispo WOD:

Snatch

• work up to a heavy single

Then:

WOD 15 minute AMRAP of:

• 4 Power Snatch (135/95)
• 10 Kness to elbow
• 20 Double Unders or 50 Single Unders

After WOD 400m run then 5min Abs

Sanaz working on her Cleans 105lb