CrossFit San Luis Obispo

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
2 rounds

• 10 Passthroughs
• Kettlebell Squat Hold – 1 minute
• 20 Supermans
• 15 Therapy Squats
• 10 each leg Pistol Squats(Use boxes or bands as needed)

Skills and Drills

• Muscle Up Progressions and Practice

WOD

5 Rounds for Time:

• 2 Rope Climbs
• 20 Push Ups
• 400m Run

Scale the rope climbs to 4 rope pulls from the ground or 15 ring rows. Scale the push ups to the knees if needed. Scale to a 500m row if running is not an option.

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

• 700 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:

• 5 reps (95/55) pound Thruster
• 7 reps (95/55) pound Hang Power clean
• 10 reps (95/55) pound Sumo Deadlift High-pull

Coached Class

First Class at 9:45a

Warm up

• 200 Meter Jog
• Spider Man Stretch – 3X30 sec/side
• Pigeon Stretch – 30 sec/side
• Kettle bell Squat Hold – 1 minute
• Lower Back – 30 sec/side
• 10 Passthroughs
• 2X10 Therapy Squats
  Click here: to see Demo Therapy Squats

Skills and Drills
Muscle Up Progressions

• Body Weight Row 3-5 sets of 4 reps

Pre-WOD: 5 – 5 – 5 – 5 – 5 Deadlift 80%

Click here: to see Demo Deadlift

WOD: 20 AMRAP

400 Meter Run

• 5 Handstand Push Ups
• 10 Deadlifts (155/105)
• 15 Lateral Bar Hops

Coached Classes

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

Warm-up
3 Rounds:

• 250m Row
• 10 Passthroughs
• 10 Supermans
• 5 Push ups
• 5 Toes-2-Bar

Skills and Drills

Muscle Up Progressions and Practice
Click here: to see Bar Muscle Up Progression

Click here: to see Bar Up Progression Part 2

Muscle Up Scaling:
Scale the pull-ups to banded or ring rows as needed

 WOD: 20 Minute AMRAP

• Run 800 Meters
• 30 “UNBROKEN” Kettlebell Swings (53/35)

*Every time you break the 30 Kettebell Swings (drop or rest on ground), you must do a 25ft BEAR CRAWL before finishing the 30 Kettlebell Swings
Click here: to see Demo BEAR CRAWL

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

• 800 Meter Jog
• Spider Man Stretch – 3X30 sec/side
• Pigeon Stretch – 30 sec/side
• Kettle bell Squat Hold – 1 minute
• Hip Swings – 10/direction
• 2X10 Therapy Squats
  Click here: to see Demo Therapy Squats

Skills and Drills

• 3 x 60 second Hollow Body Holds(on ground)
• 4 sets Kipping
  Click here: to see Demo Bar Kipping Progression

WOD: 3 rounds for time of:

• 15 Push-Presses  95/65
• 15 Sumo Deadlift High Pulls 95/65
• 15 Overhead Squats 95/65

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 sport.

Warm-Up

700m Row
4 Rounds of:

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

Banded Tricep Stretch on Pull-up cage
Banded Hip Flexor Stretch on Pull-up cage

Skills and Drills

• 2X10 each leg Pistol Squats (Use boxes or bands as needed)

WOD: 

• 3 Back Squats at 80% of established 2 Rep Max of the day
• Back Squat 2-2-2-2-2-2-2-2-2-2 reps

After WOD: 1200 meter Run up Chorro towards Highland Dr.

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

• 10 Pass Throughs
• 10 Reverse Pass Throughs
• 2 rounds of:
  -10 MedBall Thrusters
  -15 MedBall Deadlifts
  -25 Jumping Jacks
• 15 Strict Presses w/Bar
• Power Clean Warm-Up w/Bar

Strength

Power Clean – 8×2

• Set #1-3: Warm up to a heavy training weight for the remaining sets
• Set #4-8: Heavy but perfect.  Do not add or reduce weight unless good reason
• Rest 1-2 minutes between sets

WOD: 5 rounds for time of:

• 20 GHD Sit-ups
  Click here: to see Demo GHD Sit-ups
• 15 ft Rope climb, 3 ascents
• 24 Jumping Pull-ups

If you cannot complete rope climbs sub 20 strict pull-ups or 20 band strict pull-ups.  Measure the jumping pull-ups so that you have a slight bent in your elbows at the standing position.