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

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

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

400m Run
50 Push-Ups

400m Run
40 Push-Ups

400m Run
30 Push-Ups

400m Run
20 Push-Ups

400m Run
10 Push-Ups

Max Pull-Up Set

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

A) Strength:

Push/Split Jerk

1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 3 attempts)

 Click here: to see Shoulder Press, Push Press, Push Jerk

B) 21-15-9

Deadlift (225/125)

Box Jump (24/20)

After workout B then 1200 meter run up Chorro towards Highland Dr.

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

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

20 AMRAP

• 5 Handstand push ups
• 10 Pistols
• 25 Kettle bell swing (61/35)lb.

After 20 AMRAP 1600 meter Row

Click here: to see Handstand Pushup with Progressions

Click here: to see how perform Pistols, Single Leg Squats

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

• 15 Hang Power Snatches (115/85)
• 50 Pull-ups
• 50 Push-ups
• 50 Sit-ups
• 50 Back Squats (95/55)
• 15 Hang Power Snatches (115/85)
• 1200 meter run up Chorro towards Highland Dr.

Click here: to see Hang Power Snatch

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

“White”

Five rounds for time of:

15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Enlarge image

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

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

Four rounds for time of:

• Run 650 Meters (Up the hill on Chorro St. and back)
• 25 Overhead Squat (115/75)
  Scale the weight for the workout accordingly.

Click here: Helping with the Overhead Squat