CrossFit San Luis Obispo

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

5 minutes: Every minute on the minute

• 4 Push Press (95/55)
• 4 Burpees over the bar
• 8 lateral jumps

2 minute rest

5 minutes: Every minute on the minute

• 12 Kettlebell Swing (24/16)
• 12 Ball slams

2 minute rest

5 minutes: Every minute on the minute

• 12 Hand release push ups
• 24 mountain climbers

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skill/Strength:

• 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 Conditioning:

• 15 Sumo Deadlift High Pull  (95/65)
• 25 Toes to bar
• 20 Sumo Deadlift HIgh Pull
• 20 Toes to bar
• 25 Sumo Deadlift High Pull
• 15 Toes to bar

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

Skill and Drills
Burgener Warm-up

• 5x each skill movement.

Focus on proper positioning.

WOD: “Randy”

• (75/55) Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

• After WOD 5min Abs and Sprints

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

Skill and Drills

Strength: Push Press

• 10 X 3 on the minute @ 80 – 85%

Conditioning:
Against a 10 minute clock, Climb the ladder

• 5 Wall balls, 20/14
• 5 KB Swings, 24kg / 18kg
• 10 Wall balls
• 10 KB Swings
• 15 Wall balls
• 15 KB Swings
• 20 Wall balls
• 20 KB Swings
• 25 Wall balls
• 25 KB Swings
• … far as you are able.

Rest 3 min

For time:

• 100 Meter walking lunge
• 800 Meter Run
• 100 Air Squats

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

2 Rounds:

• 200m Run
• 5 Up Dog – Down Dog
• 10 Push-Ups
• 15 Air Squats
• 10 Strick Pull-Ups
• 10 Kipping Pull-Ups

WOD: 7 rounds for time of:

• Row 200 meters or Run
• 20 GHD sit-ups

How to get Better at Rowing

GHD Situps

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

WOD 65 reps of Cleans

• 5 @ 50-60%
• rest 1min

Repeat until 13 rounds=65 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.

The Clean

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

“Karen” for time:

• 150 wall-ball shots (20/14)

“Karen”