CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

Skills and Drills

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

WOD: 4 rounds for time of:

• 42 Calorie Row
• 42 Walking lunges

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drills

Burgener Warm-up

• 5x each skill movement.
  Focus on proper positioning.

Strength

Clean
Click here: to see the Clean

• 6 x 1
  Work on establishing a 1RM or Focus Strictly on Technique.

WOD: 2 rounds for time of:

• 50 Wallball shots  (20/14)
• 40 KB Swings (24kg/18kg)
• 30 Box Jumps, (24/20)
• 20 Sumo-Deadlift high-pulls (95/75)

*20 minute Time Cap.

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Third 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

Pre WOD Push Press or Jerk

• 5 @75%
• 3 @85%
• max @95%

3 Rounds:

• 15 Power Snatch (95/65)
• 200m Run
• 10 Handstand Push Ups
• 3 Muscle Ups (scale 15 Hand release Push-ups)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 20 Leg Swings (front to back)
• 20 Leg Swings (side to side)
• 15 Air Squats
• 20 Calf Raises

Skills and Drills

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

WOD: for time

• Run or Row 1600 meters

Rest 3 minutes

• Run or Row 1200 meters

Rest 2 minutes

• Run or Row 800 meters

Rest 1 minute

• Run or Row 400 meters

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

• 3×5 Therapy Squats

Pre-WOD: 5 x 2 @ up to 95% of 1 Rep Max Back Squat

WOD: 5 Rounds

• 5 Back Squats (135/95)
• 10 Deadlifts (135/95)
• 20 Sit-ups
• 200 Meter run

Coached Classes

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

CrossFit San Luis Obispo WOD

Stretch and Warm-Up

Jump Rope Series:

100 Singles
50 Alternating
20 Right Leg/Left Leg
20 Backwards
50 Double Unders
5 Walkouts to Spiderman
30 Russian Twists
15 Air Squats (3 second count on the negative)

Skill and Drill

Rope Climb Technique
Spanish Wrap vs J-Hook
Click here The Rope Climb

WOD 20 min AMRAP

• 5 Ring Dips
• 10 Push-Ups
• 20 Alternating Jumping Lunges
• 2X 15″ feet Rope Climb

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

• 500 meter row
• Couch Stretch (1 minute/leg)

2 Rounds of:

• 15 Push-Ups
• 20 Air Squats
• Clean & Jerk Instruction w/PVC

Strength

• 2 Position Squat Clean & Jerk – 5×1
  Position 1: Ground , Position 2: Low Hang (top knee)
  Jerk can be push or split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

Rest 2 minutes between sets

3 rounds for time of:

• Run 400 meters
• 20 Clean (115/65)
  Click here: to see The Clean
• 30 burpees