CrossFit San Luis Obispo

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

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?

WOD:

• 50 Wall Ball (20/14)
• 50 Lateral Box Jumps 20/24
  Click here: to see Lateral Box Jumps
• 50 Wall Ball (20/14)

Every 2 Minutes, Stop & Do 5 Burpees

After WOD 5min Abs

Coached Classes

First Class at 7:00a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 800m Run
• 10 circle pass throughs
• 10 Lat pull ups
• 20 GHD Sit-ups
• 20 Spidermans to Push up

Skills and Drills

• 5-5-5-5 Clean Pulls
• 3-3-3-3-3-3 Power Cleans

WOD: 5 Minute As Many Reps as Possible:

Burpee to Pull Up to Knees to Elbows (all three equals one rep)

*Pull up is either kipping or strict
If you cannot complete a pull up without a band you will do a Burpee into a JUMPING pull up. Scale the knees to elbows to knee tucks as needed.

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

Split Jerk warm up with a PVC (for beginners) or a bar.

Strength

• 5×3 Split Stance Shoulder Press
• 5×1 Split Jerk

*Getting heavier each set

WOD for time of:

• 9 Deadlifts (275/145)
• 9 Pull-Ups
• 200 Meter run
• 6 Deadlifts
• 6 Pull-Ups
• 200 Meter run
• 3 Deadlifts
• 3 Pull-Ups
• 200 Meter run

After WOD 5min Abs

First Class at 7:00a
Second Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills:

• 30 Strict Pull-ups or Chin-ups
  Advanced athletes complete on the high rings with a false grip.

WOD: 6 rounds of:

• 1 minute of Rowing
• 1 minute of Burpees
• 1 minute of Double-Unders or Single-Unders

1 minute rest and repeat

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 500 meter row
• Couch Stretch (1 minute/leg)
  2 Rounds of:
• 15 Push-Ups
• 20 Air Squats
• Clean & Jerk Instruction w/PVC

WOD: 3 rounds for time of:

• 25 GHD sit-ups
• 5 reps (185/105) Clean and Jerks
  Jerk can be push or split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

Coached Classes

First Class at 7:00a
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

WOD: Every minute on the minute:

A.  Repeat 5 x every minute on the minute

• 4 Push Presses (95/65)
• 4 Burpees over the bar
• 8 Lateral Jumps

Rest 2 minutes

B.   Repeat 5 x every minute on the minute

• 12 Kettlebell Swings (24kg/16kg)
• 12 Ball Slams (20/14)

Rest 2 minutes

C.  Repeat 5 x every minute on the minute

• 12 Push ups w/Parlett
• 24 Mountain Climbers

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

Strength
Snatch balance 1-1-1-1-1-1-1
Click here: to see Snatch balance

WOD: 5 rounds for time:

• 5 Power Snatches (95/55)
• 5 Overhead Squats (95/55)
• 20 Lateral Jumps
• 20 Sit-Ups