CrossFit San Luis Obispo

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Third Class at 4:30p (Open Gym)**
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

Pre-WOD: % of 1 Rep Max Back Squat

• 6 @ 70%
• 6 @ 75%
• 6 @ 80%
• 4 @ 85%
• 3 @ 90%
• 6 @ 75%

WOD: 21 – 15 – 9

• Deadlift (225/155)
• Box Jump (24/20)

Scale the weight for the workout accordingly.

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

WOD: CFSLO TRAINING 45min

Sanaz working on the Training Ropes

Jodi working hard!!!

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

WOD:
AMRAP in 25 Minutes:
5 Push Presses  65% of BW
10 Box Jumps (24/20)
15 Hand Release Push-Ups
20 KBS  16/24Kgs
25 Double Unders

**  DU Subs  **
25 Attempts – Counting successful & unsuccessful reps

Click here: to see Demo Double Under

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

“Dating Sage”
5 rounds for time of:

• 10 Snatch (95/65)
• 15 Pull-ups
• 20 Thruster (75/55)

Coached Class

First Class at 9:45a

Warm up

Skills and Drills

Partner WOD: For Time

• 100 Kettlebell Sumo Deadlift High Pull (53/35)
• 100 Kettlebell 1-arm Thrusters (53/35)
• 100 Kettlebell Swings (53/35)
• 100 Kettlebell Goblet Squats (53/35)
• 400 meter Kettlebell Run (53/35)

Click here: to see Kettlebell Sumo Deadlift High Pull

Click here: to see Kettlebell Goblet Squats

Click here: to see Kettlebell one arm Thrusters

*Partners will take turns completing reps of the chipper and running 200 meters. Both Partners will do the 400 meter Run at the same time carrying the Kettlebell any way they want.

Michelle working on her Kettlebell Sumo Deadlift High Pull!!!

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 of:

• Run 650 Meters with Med ball (20/14) Up the hill on Chorro St. and back.
• 7  handstand push-ups
• 15 Toes to bar

Click here: to see Handstand Pushup with Progressions

Click here: to see Efficiency Tips Knees To Elbows / Toes To Bar

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Third Class at 4:30p (Open Gym)**
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

Click here: The Burgener Warm up

Skills and Drills

HAPPY HALLOWEEN! Which means we will be doing the WOD in a costumes!

Chipper w/20 minute time cap*

• 10 Squat Clean (155/115)
• 20 Hand Release push-ups
• 30 Double unders
• 40 Abs
• 500 Meter row
• 40 Burpees
• 30 Box Jumps (24/20)
• 20 Pull-ups
• 10 Squat Cleans (155/115)

*Penalty: If athlete goes over the 20 minute time cap, they must complete 25 Wall ball (20/14) after the workout.

*No Costume 1200 meter Run up Chorro towards Highland Dr. with Med ball (20/14)