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.

Warm-Up and Stretch

CrossFit San Luis Obispo WOD:

WOD 2 rounds for time:

• 15 reps (115/65) Thruster
• 21 reps (115/65) Sumo Deadlift high-pull
• 200 meter run
• 12 reps (115/65) Thruster
• 15 reps (115/65) Sumo Deadlift high-pull
• 200 meter run
• 9 reps (115/65) Thruster
• 9 reps (115/65) Sumo Deadlift high-pull

Scale the weight of the Thruster and Sumo Deadlift high pull as needed

Click here: to see Demo Thruster

Click here: to see Demo Sumo Deadlift high pull

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

Warm-Up

• 1000m Row
• 30 Walking Lunges
• 10 Up Dog to Down Dog
• 10 Push Ups

Skills and Drills

• “Burgener” warm up with PVC Pipe and Bar
  Click here: to see “Burgener” warm up

WOD: For Time:

• 10 Box Jumps (24/20)
• 10 Hang Power Snatches (95/65)
• 20 Box Jumps
• 20 Hang Power Snatches
• 800m Run
• 20 Hang Power Snatches
• 20 Box Jumps
• 10 Hang Power Snatches
• 10 Box Jumps

Scale the height of the box jumps accordingly or scale to step ups as needed. Scale the weight of of the hang power snatches as needed. If running is not an option complete a 1000m row.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

Clean & Split Jerk @ 70% of the your max

WOD: For time:

Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-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: Stretch and Warm-up 4 Rounds:

• 400m Row
• 10-15 Sit-ups
• 10-15 Air Squats

Skill and Drills 3 Position Snatch Perform 3 Snatches at each position without dropping the barbell between positions:

• Position 1:  Hi-Hang (Hip Crease)
• Position 2: Top Knee (1-2″ above knee caps)
• Position 3: Ground 

*Rest 1-3 minutes between efforts

WOD:
Deadlift 1-1-1-1-1-1-1 reps

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

WOD: 3 Rounds for time:

• 10 Kipping
• 15 Parallette Shoot Through
• 30 Wall Ball (20/14)
  Click here: to see Demo Parallette Shoot Through
• Run 1920 meters up Chorro towards Highland Dr. and left on Highland
  left on Cuesta Dr. left on Foothill back to the CFSLO Box.

Coached Classes

• First Class at 7:00a
• Second Class 5:30p
• Last Class at 6:30p (RAMP)*indicates RAMP classes, must call ahead to reserve a spot.

CrossFit San Luis Obispo WOD:

Warm-Up

Stretch

Skills and Drills

Burgner Warm-up ( 5x with PVC and Bar )
Hang Power Snatch 3-3-3-2-2-1-1

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Third Class at 6:30p
• Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
  spot.

Warm-Up and Stretch

CrossFit San Luis Obispo WOD:

Skill and Drills: Developing the Handstand.

WOD: Complete as many rounds as possible in 20 minutes of:

• 21 reps (135/55) Bench press
• 21 L-Pull-ups
  Click here: to see Demo L-Pull-ups and Progression
• 400 meter run