CrossFit San Luis Obispo

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

“Nancy”
5 rounds for time of:

• 400 meter run
• 15 reps (95/55) Overhead squat

Click here: The Overhead Squat

3min rest

“15″ Rope climb x (3) , 3 ascents

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:

Skills and Drills

“Jackie” for time:

• 1000 meter row
• 50 Thruster (45/35)
• 30 Pull ups

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: Choose your WOD!

WOD A: 5 Rounds

• 10 Sumo Deadlift High Pull (65/55)
• 20 Lateral Bar Hops Burpees

WOD B: 10 Rounds

• 5 Deadlift (225/115)
• 25 Double Unders

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

Click here: Clean and Jerk

5 rounds for time:

• 12 (95/55) Clean and Jerk
• 10 Burpees
• 200 Meter run

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skill Work:

“White”
For time:

5 rounds of:

• “15” Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with (45/25) 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 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Karen
For time:

Wall Ball 150 shots (20/14)

Click here: Demo Wall Ball Shot

Part 2 Rest 2 min Row 1400 meters

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:

Pre-WOD: Back Squat add 10lbs to 3RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

Sam working on her Back Squat!!!

 14 AMRAP

• 7 Kipping
• 10 Handstand push-ups
• 10 Box Jumps (24/20)
• 10 Lunges (65/55)