CrossFit San Luis Obispo

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

Strength
Hang power clean 3-3-3-3-3-3-3 reps

Click here: Demo with Miranda Oldroyd

Conditioning
21-15-9

• Kettlebell Swings 32/24
• Pull-Up

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Skills and Drills

Partner WOD:
One person runs while the other completes the movements in order.  Partners cannot work on the same movement at the same time.
*Partners will alternate turns running 400 meters and chipping through the reps of of each movement.

• 100 Burpees
• 200 Kettlebell Swings (53/24)
• 100 Wall Ball (20/10)
• 300 Sit-ups with AB mat
• 400 meter run with Med ball 20/14

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

Four rounds for time of:

• Run 650 Meters (Up the hill on Chorro St. and back)
• 25 Overhead Squat (115/75)
  Scale the weight for the workout accordingly.

Click here: Helping with the Overhead 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

5 Minutes at Each of the 3 Stations; Rest 1 Minute Between Stations:

Station A:

• Complete 20 Burpees
• In the Remainng Time:
  Row for Calories

Station B:

• As Many Rope Climbs as Possible
• At the Top of Each Minute,
  Complete 5 Burpees

Station C:

Work up the Ladder:

1, 1 – 2, 2, – 3, 3

• Pistol (Each Leg)
• Strict Ring Dip

Click here: How to do a Pistol (one leg squat) Tutorial

Click here: Ring Dip progressions

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: Back Squat add 10lbs to 3RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

WOD: 6 Rounds for time:

• 200 meter Row
• 10 Deadlift (225/105)
• 20 Box Jumps (24/20)
• 4 Knees to elbow

Click here: Demo 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

Skills and Drills

WOD: For Time:

1,000 meter Row

5 Rounds:

• 25 Pull-Ups
• 7 Jerks (135/95)
• 200 meter run

Click here: to see Demo Push Jerk

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

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

Click here: to see Clean

WOD
10 Rounds for time of:

• 10 Wall Ball Shots 20/14
• 10 Burpees
• 10 V-Sit Medball Rotations 10lb

Click here: to see Demo V-Sit with Medball Rotation