CrossFit San Luis Obispo

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: 6 rounds for time:

• 10 Squat Cleans (95/55)
• 10 Burpees
• 200 Meter Row

Click here: to see Squat Clean Demo!

Coached Classes

• First Class at 10:15a

CrossFit San Luis Obispo WOD:

Warm-Up

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

Skills and Drills

WOD 3 rounds for time of:

•  10 Kettlebell Swings (32/24)
• 10 Squats w/ Kettlebell in Rack Position R-arm
• 100 Yard Farmers Walk w/Kettlebell in Rack Position R-arm
• 10 Kettlebell Swings (32/24)
• 10 Squats w/ Kettlebell in Rack Position L-arm
• 100 Yard Farmers Walk w/ Kettlebell in Rack Position L-arm

The Farmers Walk will be outside.

Click here: to see Demo Kettlebell in Rack Position

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm-Up

“Kelly”

5 Rounds

• 400 meter Run
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skills and Drills

WOD:
5 Rounds For Time:

• 10 Push Presses  (135/95)
• 10 Burpee

Scale the weight for the entire workout accordingly

Click here: to see Demo on Push Press

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:

21-15-9

• Back Squat (225/145)
• Ring Dip

After WOD 1200 meter run up Chorro towards Highland Dr.

Click here: to see Demo Ring Dip

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

Partner “Girls” – Partners will alternate working and resting. Partners cannot work at the same time.

COMPLETE ALL 4 GIRLS in order For Time:

“Diane”

21 – 15 – 9

• Deadlift (225/155)
• Handstand Push Ups

“Grace”

• 30 Clean & Jerk (135/95)

“Helen”

3 Rounds

• 400 meter Run (partners WILL do this at the same time)
• 21 Kettlebell Swings (53/35)
• 12 Pull Ups

“Karen”

• 150 Wall Balls (20/14)

Coached Classes

• First Class at 6:30a (Open Gym)
• CXL Second Class at 11:30a
• Third Class at 6:30p
• CXL Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
  spot.

CrossFit San Luis Obispo WOD:

Warm up

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

WOD: 6 rounds for time:

• 10 Snatch (95/65)
• 200 Meter Run

Click here: to see Demo on Snatch