CrossFit San Luis Obispo

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p (CXL)

CrossFit San Luis Obispo WOD:

Warm-Up

• Stretch

Body weight strength.

Strick Pull-Ups 3×5
Ring Push-Ups 3×15
Click here: to see Demo Ring Push Ups

WOD: 5 rounds for time of:

• 10 Front Squats (155-85)
  Click here: to see Demo Front Squats
  
• 15ft rope climb or 15 Knees to elbow
• 12 Box Jumps (24/20)
• 200 Meter run

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

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

Stretch

WOD: 2 Rounds for Time:

• 500m Row
• 50 Wall Ball (20/14)
• 500m Row
• 50 Box Jumps (24/20)
• 500m Row
• 50 Abs

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

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

WOD “CrossFit Total”

• Back squat, 1 rep
• Shoulder Press, 1 rep
• Deadlift, 1 rep

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

1200 meter Run up Chorro towards Highland Dr. with Med ball (20/14)

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.

Warm-Up

Skill and Drills
Cleans 40 reps with bar (45/35)

CrossFit San Luis Obispo WOD:

“Marguerita”

• 50 reps for time of:

Click here: Burpee / Push-up / Jumping-Jack / Sit-up / Handstand

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:

4 rounds of:

• Row 1,000 meters
• 15 Thrusters (45/35)
• Rest 90 seconds

If Rowing is not an option sub runs (1200m, 1200m, 1200m, 1200m)
1200 meter Run up Chorro towards Highland Dr. 

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

• Stretch

WOD: 30 AMRAP

• 6 Power Cleans (155/105)
• 7 Toes to Bar
• 7 Wall Balls (20/14)

Partners will alternate completing rounds!

Click here: to see Demo Power Clean