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

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

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