CrossFit San Luis Obispo

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

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: 20min work up to1 Rep Max Front Squat

WOD: 5 Rounds

• 5 Curtis P (95/65) = Hang Squat Clean + Lunge + Lunge + Push Press
• 200 meter Run

Click here: to see CURTIS P

Scale the weight for the workout accordingly.

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: 20min work up to 1 Rep Max Snatch

WOD 5 Rounds for time of:

• 10 Pull-Ups
• 20 Kettlebell Swings (53/35)
• 20 Hand Release Push Ups
• 20 Walking Lunges
• 200 meter Run with Med ball (20/14)

Click here: to see Snatch technique

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 “BrIan”
3 Rounds for time of:

• 5 Rope Climbs
• 25 Back Squat 185/135

Scale the weight for the entire workout accordingly!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

“Fight Gone Bad”

3 rounds of:

• Wall-ball, (20/14) pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, (75/55) pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, (75/55) pounds (Reps)
• Row (Calories)

After WOD 1200 meter run up Chorro towards Highland Dr.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Pre WOD

• 400 meter Run
• 10 Squats/10 Push-Ups/10 Sit-Ups/20 Mountain Climbers

WOD: 5 Rounds

• 10 Hang Power Clean (95/55)
• 200 meter Run
• 10 Push Press (95/55)

Click here: to see Demo Power Clean