CrossFit San Luis Obispo

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

CrossFit San Luis Obispo WOD:

“Coffey”
For time:

• Run 800 meters
• 135/65 Back squat, 50 reps
• 135/65 Bench press, 50 reps
• Run 800 meters
• 135/65 Back squat, 35 reps
• 135/65 Bench press, 35 reps
• Run 800 meters
• 135/65 Back squat, 20 reps
• 135/65 Bench press, 20 reps
• Run 800 meters
• 1 Muscle-up

Enlarge image

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

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.