CrossFit San Luis Obispo

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

Run 800m
3 Rounds:
5 Pass Throughs
10 Good Mornings
5 Reverse Grip Pass Throughs
5 Up Dog into Down Dog
30 any type Sit-ups (Jackknives, GHDs, AB Mats)

Stretch

WOD: For time:

• 2500m Row
• 40 Push-ups
• 40 Push press (45/35)
• 1500m Row
• 30 Push-ups
• 30 Push press (45/35)
• 700m Row
• 20 Push-ups
• 20 Push press (45/35)
• 300m Row
• 10 Push-ups
• 10 Push press (45/35)

If Rowing is not an option sub runs (2500m, 1500m, 700m, 300m)

Coached Classes

• First Class at 7:30a (Open Gym)
• Second Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

• 500 meter row
• Couch Stretch (1 minute/leg)
• 2 Rounds of:
  • 15 Push-Ups
  • 20 Air Squats
• Clean & Jerk Instruction w/PVC

Strength

• Max Effort Clean & Split Jerk

WOD: 5 rounds for time of:

• Run 400 meters
• 21 reps (135/85) Clean & Jerk
  Click here: to see Demo Clean & Jerk

Scale the weight for the workout accordingly.

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
2 Rounds:

• 250 Row
• 4 Spider man 10/sec each side
• 20 Jumping Jacks
• 12 Walking Lunges
• 2X10 Therapy Squats
  Click here: to see Demo Therapy Squats

Skill and Drills

3-5 Sets of 3-5 Deadlifts warming up to 85% of 1 Repetition Max

CrossFit San Luis Obispo WOD:

Complete as many rounds as possible in 20 minutes of:

• 15 GHD Sit-ups or 35 Sit ups with AB Mat
  Click here: to see Demo GHD Sit-ups
• 21 reps 135/105 Deadlift
  Click here: to see Demo Deadlift

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:

3 rounds for time of:

• 10  handstand push-ups
• 15  Ring dips
  ring dip progression with feet on box (bench dips)
  or ring holds for 8 sets of 10 second static holds and then do negative on the way down.
  Click here: to see Ring dips and progression.
• 20 Push-ups
• 45 Pull ups
• 200 Meter Run

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: For time:

• 50 reps 95/65 Back squat
• 50 GHD Sit-ups
  Click here: to see Demo GHD Sit-ups
• 50 reps 75/55 Back squat
• 50 Back extensions
  Click here: to see Back extensions vs. Hip extensions
• 50 reps 55/35 Back squat
• GHD Sit-ups
• 1200 meter Run up Chorro towards Highland Dr.

Coached Class

First Class at 9:45a

Warm up and Stretch

• Jump Rope
• Dynamic Warmup
• Kettle bell Squat Hold – 2 minute
• Lower Back – 30 sec/side
• 10 Passthroughs
• Shoulder Integrity Work
• Couch Stretch – 1min/leg
• Power Snatch & Overhead Squat Instruction w/PVC

CrossFit San Luis Obispo WOD:

For time:

• 9 reps 155/85 Snatch
• Row 2,000 meters
• 15 reps 155/85 Snatch
• Row 1,000 meters
• 21 reps 155/85 Snatch
• Row 500 meters
  Scale the Snatch in weight accordingly.