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

Pre-WOD: Deadlift add 10lbs to 3RM

• 5 @ 75%
• 5 @ 85%
• max reps @ 95%

• 10 Burpee bar hops
• 10 Power Cleans (135/95)
• 200m Run

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: 5 rounds for time of:

• Run 200 Meters with Med ball (20/10)
• 15 ft Rope Climb or 12 Toes to bar
• 15 reps 95/55 Thruster

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

“Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Skill and Drills

“DT” 5 rounds for time of:

• 12 reps Deadlift (155/85)
• 9 reps Hang power clean (155/85)
• 6 reps Push Jerk (155/85)

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Scale the weight for the entire workout accordingly!

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

Skills and Drills

WOD 5 Rounds

• 2 X 15 feet Rope Climb or 12 Toe to Bar
• 20 Kettlebell Swings (53/35)
• 20 Hand Release Push Ups
• 30 Walking Lunges
• 200 Meter Run with Med ball (20/10)

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

WOD:

WORKOUT 13.1

MEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Click here: to see Open Workout 13.1 Video Submis…

Coached Classes

• First Class at 6:30a
• Second Class 5:30p
• Last Class at 6:30p (RAMP & OPEN GYM)*indicates RAMP classes, must call ahead to reserve a sport. ** OPEN class to work on technique, lift for 1 rep max, choose your own workout.

CrossFit San Luis Obispo WOD:

Warm-Up

WOD 4 rounds for time of:

• Run 650 Meters (Up the hill on Chorro St. and back)
• 12 Deadlifts: body weight
• 21 Box jump, 20 inch box
• 4 Pull ups

Click here: to see Demo Deadlift technique