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

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