CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Pre-WOD: 5 Rep 95% Max Back Squat

WOD: 4 Rounds

• 400 meter Run
• 10 Handstand Push Ups
• 40 Walking Lunges

 Click here: Demo Handstand Push ups 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:

Skill and Drills

WOD: 7 Rounds for time:

• 200 meter Row
• 10 Deadlift (225/105)
• 20 Box Jumps (24/20)
• 4 Kipping pull ups

Click here: Demo Deadlift

Click here: Demo Kipping Pull Up Progression

ABS

Coached Classes

• First Class at 11:30a
• 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:

For time:

• 15 foot Rope climb, 5 ascents
•  Clean and Jerk, 5 reps (135/85)
• 15 foot Rope climb, 4 ascents
• Clean and Jerk, 4 reps (165/85)
• 15 foot Rope climb, 3 ascents
•  Clean and Jerk, 3 reps (185/85)
• 15 foot Rope climb, 2 ascents
• Clean and Jerk, 2 reps (205/105)
• 15 foot Rope climb, 2 ascent
•  Clean and Jerk, 1 rep (225/105)

Click here: Demo Rope Cimbing

Click here: Demo Clean and Jerk

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skills and Drills

Endurance WOD: 5AMRAP

• 12 Sit-Ups
• 9 Broad Jumps (6/4) feet
• 6 Push Ups
• 3 Burpees

Click here: Demo Broad Jump 

WOD: “Karlee Jane” w/20 minute time cap

• 10 Squat Clean (155/115)
• 20 Hand release push ups
• 30 Double unders
• 40 GHD sit-ups
• 500 Meter row
• 40 Burpees
• 30 Box Jumps (24/20)
• 10 Squat Cleans (155/115)

Click here: Demo Squat Clean with Miranda Oldroyd

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

4 rounds for time:

• 500m Row
• 12 Bodyweight Deadlifts
• 20 Burpee Box Jump (24/20)
• 15 ABS

Click here: Demo Deadlift

Click here: Demo Burpee Box Jump

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:

Strength:
Front Squat:

• 5-5-3-3-1-1-1

4 Rounds For Quality:

• 10 Bent Over Barbell Rows (95/55)
• 10 KB Push Presses, Each Arm (35/15)
• Run 200 meters

Click here: Demo on Bent Barbel Rows

Click here: Demo on Kettle Bell Push Press

Coached Classes

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

CrossFit San Luis Obispo WOD:

AMRAP in 14 Minutes:

• 20 KBS  (52/35)
• 15 Box Jumps (24/20)
• 20 Toe to Bar

__________              

Part 2
3 Rounds, For Quality:

• 20 True Push-Ups
• 20 Elevated Ring Rows

Click here: Demo for Ring Rows