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:

“Filthy Fifty” for time:

50 Box jump, (24/20) inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36lbs)
50 steps, Walking Lunges
50 Knees to elbows
50 Push press, (45/35) lbs
50 Back extensions
50 Wall ball shots, (20/14) lbs
50 Burpees
50 Double unders or 150 Single unders

Click here: Demo “Filthy Fifty”

Coached Classes

• First Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Skill and Drills

Split Jerk Technique Drills

• Feet Placement
• Elbow Positioning
• Dip + Drive
• Pushing Under

Strength Split Jerk

• 2-2-2-2-2

Click here: Demo The Split Jerk

WOD: 25 Partner AMRAP

• 10 Wall Balls (20/14)
• 10 Kettle Bell Swings (53/35)
• 10 Box Jump (24/20)
• 400 Meter Run
  * When Partner 1 returns from the run , Parter 2 runs and
  *Partner 1 picks up where Partner 2 left off on the AMRAP.

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:

Skill and Drills

• Moving Jump Rope (30ft.)
• Run 200m, 25 Jumping Jacks
• Run 200m, 25 Air Squats
• Run 200m, 10 Wall Balls (20/14)
• Run 200m, 25 Air Squats
• Run 400m, 10 Wall Balls (20/14)

WOD: 5 Rounds

• 12 Cleans (135/65)
  1. Scale the weight of the Cleans accordingly
  2. Beginners (45/35)
• 10 Burpees
• 200 Meter Row

Click here: Demo on Cleans

Coached Classes

• First Class at 11:30a (Canceled)
• Second 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:

Pre-Warm ups Skills

• Run 400m
• 10 Deadlifts (bar)
• 10 Hang Power Cleans (bar)
• 10 Front Squats (bar)
• 10 Squat Cleans (bar)

WOD: 4 Rounds for time:

• 200 meter Run w/ Med ball (20/14)
• 10 Deadlift (225/105)
  1. Scale the weight of the Deadlift accordingly
  2. Beginners (135/65)
• 15 Box Jump (24/20)
• 5 Kipping pull ups
• 20 ABS / with AB Mate

Coached Classes

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

CrossFit San Luis Obispo WOD:

Pre-Workout warmup Skills

WOD: 20 AMRAP

• Run 200 meter with Med ball (20/14)
• 24 Push Press (95/65)
  1. Scale the weight of the Push Press accordingly
  2. Beginners (45/35)

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

For time:

•  27 reps 95/55 pound Thruster
• 15 foot Legless rope climb, 4 ascents
• 21 reps 95/55 pound Thruster
• 15 foot Legless rope climb, 3 ascents
• 15 reps 95/55 pound Thruster
• 15 foot Legless rope climb, 2 ascents
• 9 reps 95/55 pound Thruster
• 15 foot Legless rope climb, 2 ascent

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skill and Drills:

WOD: “Kelly” 5 rounds for time:

• 400 meter Run
• 30 Box Jump (24/20)
• 30 Wall ball shots (20/14)

Click here: Demo “Kelly”