CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

Warm up

400 meter Run
4 Rounds of:

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

Banded Tricep Stretch on Pull-up Bars
Banded Hip Flexor Stretch on bars

Strength
3 Rep Max Front Squat
*Use as many sets as possible to establish a 3 rep max

CrossFit San Luis Obispo WOD:

Every Minute on the Minute for 7 Minutes:

• 3 Front Squats at 80% of established 3 Rep Max of the day
• Russian Kettlebell Swings (65/42)

*Complete 3 Front Squats and for the remainder of the minute complete as many Russian KB Swings as possible.
*Score total numbers of swings

Coached Classes

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

Warm-up

Skills and Drills

5 Rounds For Time:

• 12 Deadlift (225/85)
• 10 Pull-ups
• 12 Clean and Jerk (135/85)
• 20 Knees to elbows

Click here: to see The Clean and Jerk

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

Skills and Drills

WOD: 7 Rounds

• 200 meter Row
• 10 Kettlebell Swings (65/45)
• 8 Pull-Ups

Rest 2 Minutes

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

Skills and Drills

Pre-WOD: Build to a heavy Power Clean

5 Cycles of: 3 AMRAP

• 3 Power Clean (135/85)
• 6 Hand Release Push Ups
• 9 Squats (Air Squats)

Rest 1 minute between AMRAPs

*Each AMRAP starts back at the Power Clean

Click here: to see Power Clean

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

Skills and Drills

For time:

• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/24)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Click here: The Burgener Warm up

Skills and Drills

WOD

“Fran“

21-15-9 reps

•  Thrusters (95/65)
• Pull-ups

Click here: to see Demo WOD “Fran”

Rest  4 Minutes

• Hang Power Snatch 3-3-3-3-3-3 reps

Click here: to see How to Warm up for Snatch

Coached Class

First Class at 9:45a

Warm up

Skills and Drills

Pre-WOD: 1 Rep Max Push Press

WOD: 20 AMRAP

• 30 Wall Balls (20/14)
• 30 Sumo Deadlift High Pull (75/55)
• 30 Box Jumps (24/20)
• 30 Push Press (75/55)
• 30 Sit-Ups
• 30 Lateral Bar Hops

Click here: to see Lateral Bar Hops

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