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:

Warm-Up and Stretch

Partner WOD:
Two Person Teams with One Person Working at a Time –
Alternating on the Minute for 20 Minutes:
Complete as Many Clean & Jerks as Possible

• Men:  Choose weight from 95 – 135 pounds
• Ladies:  Choose weight between 65 – 105 pounds

Click here: to see Demo Clean and Jerk

Score per person:  Weight x Reps
Score per Team:  Combined Weight Moved

Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

WOD: For time:

• 1200 meter Run up Chorro towards Highland Dr.
• 50 Box Jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swing (16KG/12KG)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, (45/35)
• 50 Back extensions
• 50 Wall ball shots, (20/14)
• 50 Burpees
• 50 Double unders or 150 Single unders

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

Skill and Drills

For Time:

• 80 Wall Balls (20/14)
• 40 Sumo Deadlift High Pulls (75/55)
• 25 Box Jumps (24/20)
• 15 Burpee Bar Hops

Rest 3 min

After WOD: 3000 Meter Row

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Skills and Drills

WOD: Special Mary For time:

• 5 handstand push-ups
• 10 one-legged squats, alternating
• 15 pull-ups
• 10 handstand push-ups
• 20 one-legged squats, alternating
• 30 pull-ups
• 15 handstand push-ups
• 30 one-legged squats, alternating
• 45 pull-ups
• 10 handstand push-ups
• 20 one-legged squats, alternating
• 30 pull-ups
• 5 handstand push-ups
• 10 one-legged squats, alternating
• 15 pull-ups

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

Pre-WOD: Max Snatch

WOD: 12 AMRAP

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

Skill and Drills

• Cleans 25 reps with bar (45/35)

Complete as many rounds as possible in 7 minutes of:

• 5 Box Jumps (30/24)
• 3 reps (225/105) Cleans

Rest 3 min.

After WOD 2000 meter Row

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

2 Rounds, each for time of:

10 Deadlifts (315/165)
50 Double unders or 150 Single unders
10 Burpees

Rest 4min

7 Deadlifts (275/145)
35 Double unders or 125 Single unders
7 Burpees

Rest 4min

4 Deadlifts (275/145)
20 Double unders or 75 Single unders
4 Burpees

The goal for this second round is to maintain your time from the first.

ABS