CrossFit San Luis Obispo

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

WOD: “The Don” For time:

• 66 Deadlifts, 110/85 pounds
• 66 Box jump, 24/20 inch box
• 66 Kettlebell swings, 1.5 pood/1pood (53lb/35.2lb)
• 66 Knees to elbows
• 66 Sit-ups
• 66 Pull-ups
• 66 Thrusters, 55lb/35lb
• 66 Wall ball shots, 20/14 pound ball
• 66 Burpees
• 66 Double-unders

Enlarge image

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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

10 rounds with a 2 minute rest in between, (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

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)