CrossFit San Luis Obispo

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.

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