CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

WOD: 5 Rounds

• 10 Overhead Squats (95/65)
• 10 Burpees
• 400 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: CFSLO TRAINING 45min

Coached Classes

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

CrossFit San Luis Obispo WOD:

Pre-WOD:

Hang power clean 3-3-3-3-3 reps
(increase weight every set)

Click here: to see Hang Power Clean

12AMRAP

• 7 Kipping Pull Ups
• 30 Kettlebell Swing (53/35)
• 100 Single Unders (Jump Rope)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skill Work:

3 rounds for time of:

• 15 Hand Release Push-Ups
• 20 Push Press 95/55
• 50 Walking Lunges
• 15 Knee’s to elbows
• 15 feet Rope Climb or 8 Burpee’s
• 200 meter run

Click here: to see Rope Climbing Techniques

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:

21-18-15-12-9-6-3 rep rounds of:

• 185/65 lb Front squat
• GHD Sit-up

Click here: to see Demo Front Squat

Click here: to see GHD Sit-up

Coached Classes

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

CrossFit San Luis Obispo WOD:

Three rounds for time of:

• Row 1000 meters
• 20 Pull-ups
• 30 Box jumps, 20 inch box

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Skills and Drills

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

Congratulations to all the recent graduates!!!