CrossFit San Luis Obispo

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.

Coached Classes

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

Warm-up

Skills and Drills

3-3-2-2-1-1-1
Build up to a heavy or max Clean Squat

Click here: Demo The Clean with Miranda

WOD:

8 AMRAP:

• 8 Thrusters (115/85)
• 8 Toes to Bar

Rest 4 Minutes

8 AMRAP:

• 8 Box Jump (24/20)
• 8 Burpees 

Scale the weight for the workout accordingly.

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

“Helen”

3 rounds for time:

Run 400 meters

• 21 Kettlebell swings (53/35)
• 12 Pull-ups

Click here: to see Demo of the WOD “Helen”

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: Deadlift add 10lbs to 3RM

• 3 @ 70%
• 3 @ 80%
• max reps @ 90%

Click here: to see Demo Deadlift

Rest 4 min

WOD 21-15-9

• Handstand Push-Up
• Ring Dip
• Push-Up

Click here: to see Ring Dip Explained

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

“Fran“

3 rounds, for time of:
21-15-9 reps

•  Thrusters (95/65)
• Pull-ups

Click here: to see Demo WOD “Fran”

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

Today we celebrate Veterans Day by honoring U.S. Marine Corps Sergeant Matthew T. Abbate

“Abbate“

• Run 1 mile
• 21 reps (155/85) Clean and Jerk
• Run 800 meters
• 21 reps (155/85) Clean and Jerk
• Run 1 Mile Run:

1.  Run: Scale to 1600m, 800m, 1600m row if needed
2.  Scale the weight for the workout accordingly.

Enlarge image

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Coached Class

First Class at 9:45a

Warm up

Skills and Drills

4 rounds for time of:

• 10 (135/85) Overhead Squat
• 50 Double-unders

Click here: to see the Demo WOD OHS and DU

**  DU Subs  **

50 Attempts – Counting successful & unsuccessful reps

Click here: to see Demo Double Under

 Scale the weight for the workout accordingly.