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

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)

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

Strength:
Take 20 Minutes to Find your new 1RM Clean

Click here: to see Clean

WOD  Complete as many rounds as possible in 15 minutes of:

• 7 reps (135/85) Push press
• 10 reps (115/65) Overhead squat
• 15 GHD Sit-ups

Scale the weight for the workout accordingly.

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: 3 Rounds

• Run 400 meter run
• 50 Kettlebell Swings (53/35)
• 50 Sit-Ups

Click Here to see a proper Kettlebell Swing

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

15 AMRAP

• 5 Chest to Bar Pull-Ups
• 6 Box Jumps (36/30)
• 200 meter Run
• 1 Rope Climb or 15 Knees to elbows

Click here: to see chest to bar Breakdown.

No class!!!

Please join us!!!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-up

Dress up in anything in pink and show your support for all those women who are fighting and survived Breast Cancer!!!

WOD HELEN meets GRACE

This is a two person team workout with one person working at a time, except for the 400 meter run, which must be performed together.

HELEN consists of 3 rounds of:

• 400 meter run (both partners run together)
• 21 Kettlebell swings (RX 53/35)
• 12 Pull-ups. Partners can tag-team in and out of the kettlebell swings and or pull-ups as needed.

Once all 3 rounds of HELEN are complete, the team immediately moves on to perform
GRACE which consists of:

• 30 Clean and Jerk (RX135/95) as fast as possible , partitioned anyhow between the two team members.

Score is total time for the team to complete both workouts!

**CrossFitSLO…we will be doing these individually!!!

Click here: Grace (30 Clean & Jerks)

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

Click here: The Burgener Warm up

Skills and Drills

WOD

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Click here: to see Demo of the WOD Snatch with Michael Zoda 21 years old 156lbs.

Sanaz working on her lifts!!!