CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch
Coach’s Choice

Skill and Drills

Review Deadlift, Hang Power Clean and Push Jerk first with PVC then progress to bar.

CrossFit San Luis Obispo WOD: “DT” 5 rounds for time of:

• 12 Deadlifts (155/105)
• 9 Hang Power Cleans (155/105)
• 6 Push Jerk (155/105)

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.

 Click here: to see Push Jerk

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: Skill Work & individual PR day!

Then each athlete will create THEIR own 10 min AMRAP; pick 3 exercise and do as many rounds/reps as possible.

*Remember the goal is the high intensity, low rest period concept rather than focusing the amount of weight you’re moving.

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