CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

Row 1000 Meters

Five rounds of:

• 10 Deadlift (225/105)
  Scale the weight for the workout accordingly.
• 10 Burpees
• 200 meter Row

Click here: Demo on Deadlift

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

“Fight Gone Bad!”

3 rounds of:

• 1min Wall-ball, (20/14) pound ball, 10 ft target (Reps)
• 1min Sumo Deadlift high-pull, (75/55) pounds (Reps)
• 1min Box Jump, “20” box (Reps)
• 1min Push-press, (75/55) pounds (Reps)
• 1min Row for (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Click here: Demo “Fight Gone Bad”

Mike doing the WOD and Tanya counting his reps!!!

Mike after the WOD!!!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skill and Drills

WOD: “Annie”

50-40-30-20-10

• Double Unders
• Sit-Ups

Rest about 5 minutes, then:

4 Rounds:

• 400 meter Run
• 15 Pull-Ups
• 15 Box Jumps (24/20)

Click here: to see Pull up progressions

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

Four rounds for time of:

• Run 650 Meters (Up the hill on Chorro St. and back)
• 25 Squat Clean (135/85)
  Scale the weight for the workout accordingly.
• 15 feet Rope Climb or 8 Burpees

Click here: Demo Squat Clean

Click here: Demo The Rope Climb

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:

Scale the weight for the entire workout accordingly.

WOD A: 6 AMRAP

• 6 Kettlebel Swings (61/44)
• 9 Overhead Squats (95/65)

rest 2mins then

• For Time: Run 1 mile

WOD B: 6AMRAP

• 6 Kettlebell Swings (61/44)
• 9 Overhead Squats (115/85)

rest 3mins then

• For Time: Run 1 mile

Click here: Demo on Kettlebell Swing
Click here: Demo and Helping with the Overhead Squat

Coached Classes

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

Warm-Up

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

CrossFit San Luis Obispo WOD:

5 Rounds for time:

• 6 Deadlifts(135/95)
• 6 Hang cleans(135/95)
• 6 Front squats(135/95)
• 6 Push press(135/95)
• 6 Back squats(135/95)
• Run 100 yards

Scale the weight for the entire workout accordingly.

Click here: Demo Deadlift
Click here: Demo Hang Clean
Click here: Demo Front Squat
Click here: Demo Push Press
Click here: Demo Back Squat

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

WOD:

5 Rounds For Time:
10 Deadlifts  275/125 lbs
50 Double Unders or Scale DU’s with Equal Power Jump 125 Singles

After 5 rounds 1000 meter Row level 7

Click here: Demo Deadlift technique tips.

We don’t workout…We Train @ CFSLO!!!