CrossFit San Luis Obispo

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

Skills

Thruster Instruction
Front Squat
Shoulder Press
Combination of both using your hips

Strength

• 1 Rep Max Thruster
  *Use as many sets as needed to establish a 1 rep max Thruster

WOD 5 Rounds:

• 10 Pull Ups
• 15 Kettlebelll Swings (24kg/16kg)
• 10 Ring Dips
• 200m Run

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

Strength

• Deadlifts 6 x 1 @ 75-95%

WOD 5 rounds for time of:

• 10 Deadlifts (225/125)
• 20 Wall Ball shots, (20/14)
  Scale the weight of the Deadlifts accordingly.

After WOD 5min Abs then 400 Meter run

WOD: 4 Rounds CG – 6535: 400m Run – 65 Air Squats – 35 Burpee Pull-ups

Coached Class

First Class at 9:15a: NO CLASS- Our great Coaches are attending the TXR Suspension Training Course at clUb 24.

Pick your choice of outdoor activity. Enjoy your weekend with the great SLO weather!

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

• 2 Minute Couch Stretch (1min each leg)
• 2 Minute Pigeon Stretch (1 min each leg)
• 5 Minute Primal Squat (shift weight and rock)
• Click here: to see Primal Squat

Coach’s Choice

Skills and Drills
Burgener Bar Warm-up, for cleans (5x each)
Use a PVC or advanced athletes use a 45/35 Bar

Strength
Cleans

• 1-1-1-1-1-1
  Discover Your 1 Rep Max

Conditioning
As many reps as Possible in 10 min of:

• 8 Burpee Box Jumps (20)
• 12 Toes 2 Bar

After WOD 5min Abs and 400 meter run.

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

WOD: Triple 3 For time:

• Row 3,000 meters
• 300 Double Unders or 600 Single Unders
• Run 3 miles

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:

WOD: Against a 2 minute clock:

• 25 Sit-ups
• 20 Push-ups
• 20 Push Press, 115/65
  Rest for 1 minute.
  Repeat 6 times.

Coached Classes

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

• Dynamic Warmup
  Coaches Choice on Drills
• Primal Squat Hold: 90 seconds
• Hip Swings: 10/direction
• 10 Therapy Squats

Snatch Progressions w/Bar Coach’s Choice

WOD: 5 rounds for time of:

• 10 Power Snatch (95/65)
• 15 Box Jumps (24/20)