CrossFit San Luis Obispo

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

Coached Classes

• First Class at 6:30a
• Second Class at 4:30p (OPEN)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-up

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

3 rounds for time of:

• 21 Knees to elbows
• 21 Kettlebell swing (53/35)
• 21 Push-ups
• Rope climb 15 ft. or Toe to Bar 12 reps
• 21 Box jump (24/20)
• 10 Back extension

Carley doing Box Jumps

Click here: to see Demo Back vs. Hip Extensions

Coached Classes

• First Class at 6:30a
• 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

“Holleyman”

30 rounds for time of:

• 5 Wall ball shots, 20/14 pound ball
• 3 Handstand push-ups
• 225/95 pound Power clean, 1 rep

Click here: to see CF video WOD “Holleyman”

Scale the weight for the entire 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.

CrossFit San Luis Obispo WOD:

Warm up

Skills and Drills

5 rounds for time of:

• 45/35 pound barbell Overhead walking lunges, 50 feet
  Let trailing knee gently kiss the ground on each lunge.
• 21 Burpees
• 4 Kipping Pull ups

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Run 200 meter
20 Air Squats
Run 200 meter
20 Push-ups
Run 200 meter
20 Jumping Jacks

Skills and Drills

WOD: 6 rounds for time:

• 10 Snatch (95/65)
• 200 Meter Row

After WOD 1200 meter run up Chorro towards Highland Dr.

Click here: to see Demo Snatch

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Run 200 meter
20 Air Squats
Run 200 meter
20 Push-ups
Run 200 meter
Jumping Jacks

Skill and Drills

3-3-2-2-1-1-1
Build up to a heavy or max Clean Squat

Click here: Demo The Clean with Miranda