CrossFit San Luis Obispo

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

“Burgener” warm up with PVC Pipe and Bar

Pre-WOD: Max Snatch

WOD: 5 Rounds

• 10 Overhead Squats (95/65)
  Click here: to see Overhead Squat
• 200 meter Run
• 10 Power Snatch (95/65)
  Click here: to see Power Snatch

*Scale the weight accordingly.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

Strength

• Snatch Balance 3 x 10

Work on getting “under” the bar.
If a snatch balance cannot be completed, work on the Overhead Squat position only.

WOD: “Angie” for time:

• 100 Pull ups
• 100 Push ups
• 100 Sit-ups
• 100 Squats

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

5 Minute Jump Rope

• 10 Walkouts into Spiderman
• 10 Hand Release Push ups
• 5 Strict Pull-ups
• 5 Hollow Body holds
  Click here: Hollow Body Progression
• 10 Hollow Body hold rock back and forth
  Click here: Hollow Bodly Progression
• 10 Kipping Pull-ups

Skill

Establish a 1 RM Push Press

WOD: As many rounds as possible in 20 minutes:

• Run 400m
• 15 Push Press (95/65)

Coached Classes

First Class at 7:00a
Last Class at 5:30p
CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Pre WOD

Deadlift

• 3@70%
• 3@80%
• Max Reps @95%

WOD 5 rounds

• 5 Hang Clean (135/85)
• 15 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: 5,000 Meters For Time:

5,000 meters can be achieved by mixing and matching between:

• Run
• Row
• Double Under (1 Rep =1 Meter, No Single unders. Attempts count as a rep if trying)

*35 Minute Time Cap

Then

7 Rounds for time:

• 5 Pull-ups
• 10 GHD Sit-ups

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

3 Rounds:

• 10 Pass Throughs (reg, circle, rev)
• 10 Good Mornings (reg, wide, rotate)
•  5 Spidermans

Skills and Drills

• 3 x 10 Therapy Squats

Snatch Balance

• 5 x 1
  Work on getting “Under” the bar.
  If a snatch balance cannot be completed, work on the Overhead Squat position only.

WOD: 5 Rounds for time:

• Run 650 Meters (Up the hill on Chorro St. and back)
• 15 Snatch Balance (95/65)
  Click here: to see Snatch Balance
  

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

WOD: For time:

• 50 reps (115/65) deadlifts
• 50 walking lunges
• 40 reps (115/65) Back squats
• 40 toes-to-bars
• 30 reps (115/65) Power Cleans
• 30 burpee box jumps, (24/20)
• 20 reps (115/65) Thrusters
• 20 Double-unders or 60 Single unders