CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

For Time:

800m Run

then,

10 rounds of:

• 5 Burpees
• 10 Knees to Elbows

then,

800m Run
Scale the runs to 400m if needed. Scale knees to elbows to knee tucks or abmat sit ups.

Sending good thoughts to one of our own CFSLO’s athletes, Carley, for her Marathon run in Ojai this weekend.  Run fast!

Clif Bar Mountains2Beach Marathon Sunday May 25th 2014

Carley working on her Clean’s

Coached Classes

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

CrossFit San Luis Obispo WOD

Skill and Drills

• Review Clean & Jerk
  Click here: to see The Clean Jerk

For time:

• 20 Clean & Jerk (155/105)
• 400 Meter Run
• 20 Clean & Jerk (155/105)
• 200 Meter Run
• 10 Clean & Jerk (155/105)
• 200 Meter Run

After WOD 5 min Abs

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