CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Skills and Drills

WOD
21-15-9 for time:

• Push Press (95/65)
• Plyo Push-Ups
• 200 meter run with Med ball 20/14

Start with your hands between two plates 45/25, and then explode both hands up onto the plates at the same time.

Scale the Push Press weight accordingly.  Scale the plyo push-ups to knee plyo push-ups or knee push-ups walking hands on to the plates.

Click here: to see plyo push-ups

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

Pre-WOD: Deadlift add 10lbs to 3RM

• 3 @ 70%
• 3 @ 80%
• max reps @ 90%

Click here: to see Demo Deadlift

Melissa working on her Deadlifts!!!

WOD
5 rounds for time of:

• 5 Hanging ring extensions (right arm + left arm = 1)
• 5 Forward rolls
• 5 Backward rolls
• 10 reps, 45/35 pound Sots press

Click here: to see WOD Demo with Dusty Hyland

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

“Elizabeth”
21 – 15 – 9 Rep Rounds of:

• Cleans  135/95
  
• Ring Dips

After WOD 1000 Meter Row

Click here: to see Demo “Elizabeth”

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

For Time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.

Scale the weight for the workout accordingly.

Click here: to see Demo Thrusters

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

“Helen”

3 Rounds for Time:

400m Run
21 Kettlebell swing 24/16
12 Pull-Ups

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

• 1200 meter Run up Chorro towards Highland Dr. with Med ball 20/14
• 30 Wall ball under 1min / if not done under 1min extra 10 Wall ball
• 400 Meter Run with Med ball 20/14
• 30 Push Press 45/35
• 200 Meter Run with Med ball 20/14
• 30 Knees to elbows
• 200 Meter Run
• 75 Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

WOD “Small”

3 rounds of:

• Row 1000 Meters
• 50 Burpees
• 50 Box Jumps 24/20
• Run 800 Meters