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

• 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.

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

200 meter Run
4 Rounds of:

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

“Wilson”
WOD 30min AMRAP:

• 400 meter run with Med Ball (20/14)
• 10 Wall Ball (20/14)
• 20 Med Ball Cleans (20/14)
• 30 lateral hops over the ball
  Click here: to see Demo Lateral hops over the ball.
• 20 Russian twist with Med Ball (20/14)
• 10 Jumping squats (butt must touch the ball)
  Click here: to see Demo Jumping squats.

Coached Class

First Class at 9:45a (OPEN)

Warm up
400 meter Run

4 Rounds of:

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

Strength:
Press

• 5×5

Conditioning:
12 minute AMRAP of:

• 30 Wallball shots (20/14)
• 20 KB Swings, heavy
• 10 Toes to Bar

Coached Classes

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

Warm-up

Skills and Drills

3 rounds of 1minute  Handstand Hold

Click here: to see Demo Overhead Squats

“Nancy”

5 Rounds for time:

• Run 400m
• 15 Overhead Squats (95/65)

Scale the OHS weight accordingly. INT. (75/55), BEG. (45/35). If needed scale the runs to 500m rows. If you cannot stabilize the bar in the overhead potion change the squats to a back squat. 

Tanya working on her Overhead Squat!!!

Happy Thanksgiving :)! REST DAY!!!

Coached Classes

• First Class at 7:00a (only class for Wednesday)

Warm-Up

• Row 500m
• 20 Leg Swings
• 20 Side to Side Leg Swings
  Click here: to see Demo Leg Swings and Side to Side Leg Swings.
• 10 Spidermans
• 20 Abs

3x:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Skill and Drills

WOD: 3 Rounds for time:

• 50 Box Jumps (24/20)
• 2 “15 feet Rope Climb
• 50 Jumping Pull-ups

Scale the box jump height accordingly. If needed move to step-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.

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

• 400 Meter Run
• 10 Walkouts
• 20 GHD Hip Extensions
  Click here: to see Demo Hip Extension
• 20 Alternating Jackknives
  Click here: to see Demo Alternating Jackknives
• 20 Deadlifts w/Bar

WOD: 5 rounds for time of:

• Run 400 meters
• 21 reps (185/105) Deadlifts

Click here: to see the Demo of the WOD