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

• Jump Rope 5 Minutes
• Banded Hamstring Stretch (2 min)
• Calves

Coach’s Choice

WOD: “Kelly” 5 Rounds for time:

• Run 400m
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

*Those athletes who have endurance workouts during the week see Coaches for the specific STRENGTH WOD.

Coached Classes

First Class at 6:30a **(Open Gym)
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s choise

WOD: 20min AMRAP

• 5 Handstand Push Ups
• 14 Alternating Jumping Lunges (7 each leg)
• 10 Pull Ups
• 200 meter Run

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 10mins

• Run or Row
  then
• Coach’s Choice

3 Rounds

• 50 Double Unders or 100 Single Unders
• 20 Hip Ext
• 20 Wall Balls Shots (20/14)

Tempo Front Squats
3-3-3-3-3

10 minutes Time Cap:
3-6-9-12-15-18-etc

• Unbroken Hang Clean Thrusters (95/65)
• Box Jumps (24/20)
  *If the bar touches the ground on the Hang Clean Thrusters then restart back at 3.

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

Coach’s Choice

• Primal Squat Hold 90 seconds
• Hip Swings 10 reps
• 10 Therapy Squats
• Snatch Progressions w/Bar

Snatch: 1 Rep Max
Rest as needed

• 25 Minutes to establish a max

WOD 3 Rounds

• Run 400 Meters
• 21 Overhead Squats (95/65)

Coached Classes

First Class at 6:30a
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:

• 10 Push-Ups
• 12 Knees to Elbow
• 24 Steps Walking Lunges (45/25)
• 10 Ring Dips
• 10 Back Extension

After WOD 5min Abs then 800 Meter Run

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch Coach’s Choice

WOD:  CFSLO Training Interval Training; 30sec/10sec, 1min rest in between, 3 x 3

• Rope Training
• Bench Press
• Jumping Pull-ups
• Lateral Box Jumps (20)
• Air Squat w/ Med Ball

Laurel working on the Ropes!!!

After WOD  5min Abs & 1200m Run or 1300 Row

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

Hang Power Clean Complex

8 X 3 (135/85)
1 Power Clean from top knee position, 1 Power Clean from 1 inch below knee without bar resting on the ground, 1 Power Clean from the ground.

WOD: Scale the weight of the Power Cleans accordingly 75 – 80% and Clean 80 – 85%

• Power Clean 3-3-3-3-3 reps
• Clean 5-5-5-5-5 reps

After WOD 5min Abs, then Run 1920 meters up Chorro towards Highland Dr. and left on Highland left on Cuesta Dr. left on Foothill back to the CFSLO Box.