Coached Classes
Stretch and Warm-Up
Complete as many rounds as possible in 20 minutes of:
Coached Classes
CrossFit San Luis Obispo WOD:
Warm-Up and Stretch
5 Minute Jump Rope
10 Pass Throughs
10 Good Mornings
10 Reverse Toe Touches
10 Side to Side
10 Updog into Downdog
10 Side Plank Raises(each side)
10 Plank Push-ups
10 Wide Push-ups
10 Narrow Push-ups
Skills and Drills
Split Jerk Technique
Strength
WOD 5 Rounds for time:
Scale the runs to 500m rows as needed. For the push press scale the weight accordingly.
Coached Classes
CrossFit San Luis Obispo WOD:
Warm-Up and Stretch
Skills and Drills
10-15 Minutes Spent working on Muscle Up Skill
Click here: to see Muscle up with progression
WOD For time:
then 100 Double unders or 500 Single unders
Coached Classes
CrossFit San Luis Obispo WOD:
Warm-Up and Stretch
400 meter run
2 Rounds:
10 Walking Knee Hug into Lunge Step
10 Therapy Squats
10 Push-Ups
5 Handstand
Skill and Drills
Complete as many rounds as possible in 25 minutes of:
After WOD 5min Abs
Coached Class
First Class at 9:45a
CrossFit San Luis Obispo WOD:
Warm up and Stretch
Mobility
Roll Out:
Skill and Drills
2 Rounds:
For Time:
Coached Classes
CrossFit San Luis Obispo WOD:
Stretch and Warm-Up
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
Click here: to see 14.5 Movement Standards Video
THRUSTER This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
BURPEE Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
The next rep will then begin on the opposite side facing the barbell.
You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
Coached Classes
Stretch and Warm-Up
500m Row
2 X
Strengh
6×1 of Clean and Jerk Complex:
AMRAP in 12 Minutes:
Click here: to see Demo Power Clean
Scale the weight of the power cleans accordingly. Use a band for strict pull ups if needed. Use ring rows as a final scale.
After WOD 5 min Abs