CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

WOD: 4 rounds for time of:

• 40 Calorie row
• 40 Walking lunges
• 10 Ring Dips
  Click here to see Ring Dip Progressions
• 10 GHD Sit-ups
  Click here: to see Demo on GHD Sit-Ups

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

Back Squat

• 5@75%
• 3@85%
• max @95%

WOD: 21-15-9

• Clean (95/65)
• Pull-ups
• Run 200m after each round

Coached Classes

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:

Strength

Deadlift

• 3@80%
• 3@85%
• 2@90%
• max reps at 95%

Focus on tight midline and driving through the heels
Avoid use of belts or any helping device. Go lighter and work on technique.

WOD: EMOM for 10 min:

• 1 Deadlift (315/185)
• 5 Bar Facing Burpees
  Scale the deadlift weight accordingly. INT(225/135), BEG(135/95). If needed cut the number of burpees to 3, if you are not able to complete the work within 30 seconds.

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

Complete as many rounds as possible in 15 minutes of:

• 2 X 15″  foot rope climbs
• 20 wall-ball shots (20/14)
• Run 200 meters

After WOD 5min Abs

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

500m Row
3 Rounds of:

• 10 Sit ups
• 15 Air Squats

WOD:

A) Every minute on the minute for 9 minutes:

• 12 Ball slams
• 4 Push Ups
• 3 Strict Pull-ups

2 minute rest

B) Every minute on the minute for 6 minutes:

• 4 Thrusters (75/55)
• 4 Burpees over the bar
• 8 lateral jumps

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 52 reps of Power Cleans and Jerk

• 4 @ 50-60%

rest 1min
Repeat until 13 rounds = 52 reps are completed
Objective of WOD is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

After WOD 5 min Abs

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

WOD: 6 rounds Every minute on the minute
18minutes total.

• 15 Wallballs (20/14)
• 20 Jumping Lunges
• 20 Kettlebell (24kg/16kg)