CrossFit San Luis Obispo

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

Strength

Deadlift

• 1-1-1-1-1-1

Discover your 1RM

WOD: Conditioning
As Many Reps As Possible in 14 Minutes Of:

• 15 ft Rope Climb
• 30 Double Unders or 75 Single Unders
• 20 Kettle Bell Swings (26kg/16kg)
• 10 Burpees

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

Skills and Drills:

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?

Strength

Shoulder Press

• 5 X 3 @ 85-90%

WOD: 5 Rounds:

• 10 Push Press (95/65)
• 200m Run
• 10 Toes to Bar

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

WOD: 10 rounds for time of:

• 5 Pull-ups
• 5 Push-ups

5 rounds for time of:

• 10 GHD sit-ups
• 10 Back Extentions

2 rounds for time of:

• 25 Wall Ball Shots (20/14)
• 26 Lateral Box Jumps (20)

*Rest as needed between couplets.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills:
30 reps of Cleans

• 3 @ 50 – 60%
• rest 1min
  Repeat until 10 rounds=30 reps are completed
  Objective of is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

The Clean

WOD: As a 2-3 person team complete in any way or order:

• 500 Double Unders or 1100 Single Unders
• 500 Air Squats
• 400 Sit-ups
• 300 Walking Lunges
• 200 Box Jumps (20)
• 100 Burpees

Saturday, 5th – We will be CLOSED!!!

Summer and Lies

First Class at 9:00a

Happy Independence Day, from our family at CF SLO!!!

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

WOD: Bell 3 rounds for time of:

• 21 reps 185/105 Deadlift
• 15 Pull-Ups
• 9 reps 185/105 Front Squat
  *Scale the weight accordingly.

Senior Airman Bell

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

After WOD 5min Abs then 1200 Meters Run or Row 1300 Meters

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

• 200 Meter Run
• Couch Stretch – 1min / leg
• Dynamic Moving Warmup
• Burgener Warm up
  Click here: to see Burgener Warm up

Skill and Drills
Position Snatch with Bar or PVC

• Hi-Hang Snatch
• Top Knee Snatch
• Snatch from Ground

4 Rounds for Time:

• 8 Hang Power Snatch (95/65)
• 25 Abs
• 400 meters
  Rest 1 min and Repeat