CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

Warm up

Stretch

CrossFit San Luis Obispo WOD:

“DT” 5 rounds for time of:

• 12 Deadlifts, (155/105)
• 9 Hang Power Cleans, (155/105)
• 6 Push Jerk, (155/105)

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Click Here: to review the Push Jerk

Coached Classes

• First Class at 7:00a (CXL)
• Second Class at 4:30p (OPEN)
• Last Class at 5:30p

Warm-up

Stretch

Strength

Bench Press – 5×5

• Heavy for all 5 sets.
• Rest 1-2 minutes

WOD: For time: Karen

• 150 Wall Ball shots (20/14)
  Scale the medicine ball weight accordingly

Click here: to see Demo Wall Ball

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Stretch

WOD: for Time:

• 25 Pull ups
• 50 Deadlifts (135/85)  Scale the weight accordingly. ( Beginners 50 Air Squats)
• 50 Push ups
• 50 Box Jumps (24/20)
• 50 Push Press (45/35)
• 1200 meter Run up Chorro towards Highland Dr.

Coached Classes

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

CrossFit San Luis Obispo WOD:

• Warm-Up
• Stretch

Skill and Drills

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

WOD: 4 rounds for time of:

• Run 400 meters
• 50 Squats

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

WOD: For time:

• 100 Double-unders or 350 Single unders

Then, 5 rounds of:

• 155/85 deadlift, 10 reps
• 155/85 front squat, 10 reps
• 10 Handstand push-ups
  Then, 100 Double-unders or 350 Single unders

Coached Class

First Class at 9:45a

Warm up

Stretch

Skills and Drills

WOD:  “Annie”

50 – 40 – 30 – 20 – 10

• Double Unders or Single Unders  150 – 120 – 90 – 60 – 30
• Sit-Ups

3 Rep Max Push Press

Click Here to see the Push Press

For Time: 1200 meter Run up Chorro towards Highland Dr.