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.

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

Pre-WOD: % of 1 Rep Max Shoulder Press

• 6 @ 60%
• 6 @ 65%
• 6 @ 70%
• 6 @ 75%
• 6 @ 80%

WOD: 5 Rounds

• 10 Hang Power Clean (95/65)
• 200 meter Run
• 10 Sumo Deadlift High Pull (95/65)

Click Here: to see a Sumo Deadlift High Pull Technique video

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

“Walsh”

Four rounds for time of:

• 22 Burpee Pull-ups
• 22 reps (185/85) pound Back squat
• Run 200 meters with a (45/25) pound plate overhead

Click here: Demo with Dan Bailey “Walsh”

Enlarge image

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Skills and Drills

WOD “Kelly”
5 rounds for time:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall ball shots (20/14)lb

Click here: to see Demo “Kelly” 

WOD “Kelly”

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-up

Skills and Drills

Pre-WOD: % of 1 Rep Max Front Squat

• 6 @ 60%
• 6 @ 65%
• 6 @ 70%
• 6 @ 75%
• 6 @ 80%

WOD: 5 Rounds

• 7 Front Squat (135/85)
• 10 Kettlebell Swing (52/35)lbs
• 50 Double Unders or 150 Single Unders

After WOD 5min Abs workout

Click here: to see Demo Front Squat

Tanya working on her Front Squat!!!

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

5 rounds for time of:

• 400 Meter run
• 20 Hand Release Push-Up
• 15 Toe to Bar
• 20 Push Press (45/35)
• 1 “15” Rope Climb or 10 Burpees

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.

CrossFit San Luis Obispo WOD:

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
“FRAN”
21-15-9

• Thruster (95/65)
• Pull-ups

Click here: to see Demo on Thruster

Sanaz working on her Deadlift!!!

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.

CrossFit San Luis Obispo WOD:

Warm up
10 Minute Athlete Choice
Burgner Warm-up w/ PVC (5x each movement)
Burgner Warm-up w/ Bar (3x each movement)

Click here: to see the Burgner Warm-up

Skills and Drills

5 rounds for time

• 10 Power Snatch (95/65)
• 20 Box jump (20)
• 200 Meter run with med ball (20/10)

Click here: to see Power Snatch Demo