CrossFit San Luis Obispo

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

WOD Chipper w/20 minute time cap*

• 10 Squat cleans (135/85)
• 20 Hand release push-ups
• 30 Double unders or 150 Single unders
• 40 GHD sit-ups
• 500 Meter Row
• 40 Burpees
• 30 Box Jumps (24/20)
• 20 Pull-ups
• 10 Squat cleans (135/85)

*Penalty: if athlete goes over the 20 minute time cap, 25 ring dips will be completed post WOD.

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: 3 Rounds for time:

1. 1200 Meter Run up Chorro towards Highland Dr.
2. 400 Meter Run
3. 1200 Meter Row

• 25 Wall Ball (20/14)
• 25 Box Jumps (24/20)
• 25 Burpees

After WOD 5min  Abs

Coached Classes

• First Class at 7:00a (CXL)
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

5 Minutes of Jump Rope (choice on what to do)
10 Pass Throughs
10 Good Mornings
10 Overhead Squats
10 Reverse Pass Throughs

Skills and Drills

Burgener Warm-up (with bar or pvc dowel)

• Dip + Shrug
• Dip + Shrug + High Pull
• Muscle Snatch
• Lands + Drops (2”, 4”, Full)
• OHS
• Pressing Snatch Balance
• Heaving Snatch Balance
• Hang Squat Snatch

Strength

High Hang Power Snatch
7 x 2 @ 65-75% of 1RM Hang Snatch

WOD: 3 Rounds for time:

• 50 Double Unders or 150 Single Unders
• 10 Power Snatch (135/105)
• 50 Abmat Sit-ups

The Double Unders should be attempted by every athlete. Work on the skill. Cut the number of reps as needed to get proper skill work and still achieve the intent of the workout. If a further scale is needed sub 150 single jump rope. Scale the weight accordingly for the Power Snatch.

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

Skills and Drills

5×5 Therapy Squats

WOD: 4 Rounds for Time:

• 400m Run
• 20 Back Squats (115/85)
• 20 Ab mat Sit ups (Adv. GHD sit ups)

Scale the backsquat weight as needed. Scale the run to a 500 meter row if running is not an option.

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

Kipping Pull-up or Butterfly Pull-up Work
Click here: to see Kipping Pull up Progression

WOD: AMRAP in 15 Minutes:

• 2 Rope Climbs
  Click here: to see Rope Climb
• 5 HSPUs
• 10 Ring Dips
  Click here: to see Ring Dip with Progressions

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

EMOM x 15 MIN

Minute 1: 3 Bar Facing Burpees and 5 Thrusters (95/135)
Click here: to see Thrusters
Minute 2: 3 Bar Facing Burpees and 10 Deadlifts (95/135)
Click here: to see technique Deadlift
Minute 3: 3 Bar Facing Burpees and 5 Jerks (95/135)
Click here: to see Push Jerk
Repeat 5x

If you get caught by the clock you must take the next minute off and rest.

After WOD 5 min Abs

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

WOD: 5 Rounds

• 5 Toes to Bar
  Click here: to see Knees to Elbows / Toes to Bar
• 12 Overhead Squats (95/65)
• Click here: to see overhead squat technique
• 200 meter Run