CrossFit San Luis Obispo

Coached Classes

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

Warm-up

Stretch

WOD A: “Fran”
21-15-9

• Thruster (95/55)
• Pull Ups

Rest 4min

WOD B:

• Row 5K (5000 meters) 3.1miles

Happy Birthday Tanya :)!!!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Stretch

Skills and Drills
Squat Clean Drills with PVC pipe and Bar.

• 1st Pull(set-up to top knee)
• 2nd Pull(top knee to pockets)
• 2nd Pull + High Pull
• 3rd Pull(pulling yourself under to receiving position)
• Full

WOD: “Elizabeth”

21-15-9 reps of:

• Clean (135/85)
• 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.

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

Stretch

“Body weight strength”

Handstand Holds & Squat Hold

• 2:00 min
• 1:30 min
• 1:00 min
• :30 sec

WOD: 15 min AMRAP

• 200 Meter Row
•  7 Deadlifts (225/125)
• 10 Box Jump (24/20)
• 4 Pull Ups

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

• Jump Rope
• Dynamic Warmup
• Shoulder Integrity Work
• Power Snatch & Overhead Squat Instruction w/PVC

Skills and Drills 30min.

• Snatch (Waiting to Launch)
  Click here: to see Waiting to Launch, with Cara Heads Slaughter and Christy Phillips Adkins

WOD: 4 Rounds

• 20 Wall Balls (20/14)
• 20 Kettlebell Swings (54/35)
• 20 Box Jumps (24/20)
• 1 minute Rest

Goal of every round is to improve your time from the previous round.  Each round time should progressively get better.

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

• 500 Meter Row

3 Rounds of:

• 5 Push ups
• 10 Sit ups
• 15 Air Squats

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

• 30 second Handstand hold
• 30 second Squat hold
• 30 second L-sit hold Click here: to see Demo “L” Sit Variations
• 30 second Chin over bar hold 

Click here: to see Demo of the WOD

Coached Class

First Class at 9:45a

Warm up

 Stretch

Skills and Drills

3 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Push-ups
10 GHD Back Extensions
10 Pull-ups or Ring Rows

WOD: “DT“
5 rounds for time of:

• 12 155/105 Deadlift
• 9 155/105 Hang power clean
• 6 155/105  Push jerk

Scale the weight accordingly.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 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.

Coached Classes

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

Warm-up

 Stretch

Strength

• Front Squat
  4.4.4.4.4

WOD for time:

• 1600M Row
• 21 Pull-Ups
• 40 Kettlebell swing (32kgs/24kgs)
• 15 Pull-Ups
• 30 Kettlebell swing (32kgs/24kgs)
• 9 Pull-Ups
• 20 Kettlebell swing (32kgs/24kgs)