CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

WOD: 4 rounds for time:

• 21 Box Jump (24/20)
• 200 Meter run with Med ball (20/14)
• 21 Push-Ups
• 200 Meter run with Med ball (20/14)
• 21 Sit-Ups
• 200 Meter run with Med ball (20/14)
• 21 Air Squats
• 200 Meter run with Med ball (20/14)

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills
5 Minutes Double Under Practice

Pre-WOD: Back Squat add 20lbs to 3RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

then

4 rounds for time:

• 5 Clean & Jerk (155/105)
• 30 Double Unders or 100 single Unders
• 10 Wall Balls (20/14)

Scale the weight for the entire workout accordingly

Click here: to see Clean and Jerk technique

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skills and Drills

5 Rounds for time:

• 2 X 15 ft Rope Climb or 15 Burpees
• 20 Kettlebell Swings (53/35)
• 20 Hand Release Push Ups
• 30 Walking Lunges
• 200 meter Run

Coached Classes

• (CXL) First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

3 rounds for time:

• 21-15-9 Deadlift  (225/125)
• 42-30-18 Pull-Up
• 10-10-10 Burpee

Scale the weight for the entire workout accordingly

Click here: to see Deadlift technique tips

Coached Classes

• First Class at 6:30a
• Second Class 5:30p
• (CXL) 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 “Nancy”
5 rounds for time:

• 400 meter run
• 15 Overhead squat (95/65)

Click here: to see Demo Coaching The Overhead Squat

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

Skill and Drills

4 rounds for time of:

400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Click here: to see Kettlebell Swing

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
Jumping Jacks

Complete this cycle as many times as possible within a 3 min period @ 135/95

1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Rack Jerk

Rest for 1:30

You will complete 5 rounds of this interval picking up each one exactly where you left off

After WOD 1200 meter run up Chorro towards Highland Dr.

Click here: to see Demo Power Clean