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

For Time:

• 800 Meter Run or Row

3 Rounds

• 10 Snatch (95/65)
• 15 Box Jumps (24/20)

Then

3 Rounds

• 15 Overhead Squat (95/65)
• 5 Pull-ups
• 200 Meter Run

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 11:30a (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:

3 rounds

•  Row or Run 200 meter
•  Handstand Hold 30 sec

WOD: For Time

• 2,000 meter Row or 1 Mile Run

Then: 10 Rounds:

• 5 Handstand Push Ups
• 10 Kettlebell Swings (24kg/16kg)
• 20 Sit Ups

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Strength
Deadlift
Click here: to see Deadlift technique

• 3 @ 75%
• 3 @ 85%
• Max reps @95%

6 rounds for time:

• 5 Kness to elbows
• 7 Deadlifts (185/105)
• 10 Box Jumps (24/20)

After WOD 5 min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

• 5×5 Therapy Squats

Strength

• 3 Rep Max Front Squat
  *Use as many sets as possible to establish a 3 rep max

5 Rounds For Time Of:

• 10 Front Squats  (165/105)
• 15 Push-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

• 5-7 minutes – Jump Rope (emphasis on Double Unders)
• Dynamic Warmup
• Walking Lunge/Reverse Walking Lunge
• High Knees/Butt Kickers
• Inchworm
• Knee Hugs

Skills and Drills

• Double Unders!
  Click here: to see Double Unders Explained

• 10-20-30-40-30-20-10 (unbroken double unders)

WOD: 3 Rounds for Time:

• Row 500 meters
• 30 Double Unders or 100 Single Unders
• 15 Kettlebell Swings (24kg/16kg)
• Run 200 meters
• 10 Burpee Box Jumps (24/20)

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 11:30a (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

WOD 5 Rounds:

• 10 Hang Power Clean (115/75)
• 20 Alternating Jumping Lunges

After WOD 5min Abs

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Pre WOD

• 60 Kettlebell Swings (16kg/24kg)

Rest 3 min

WOD: 16 minute AMRAP of:

• 9 Push press (65/95)
• 9 Toes to bar
• 15 Burpee Box Jumps (24/20)
• 200 meter Run or Row