CrossFit San Luis Obispo

Coached Classes

• First Class at 11:30a
• Class at 6:30p (Cancel today)

CrossFit San Luis Obispo WOD:

Strength:

• Practice Snatch.
• Rookies accumulate quality reps.
• Vets work up to heavy doubles or singles.

Conditioning:

10 minute AMRAP of:

• 7 Ring dips
• 15 Weighted sit-ups, 45/25
• 200 Meter Row

Coached Classes

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

Kai working on his Back Squat 405lbs

12 AMRAP

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

Click here: to see Handstand Push-ups progressions

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:

4 Rounds

• 15 Toe to bar
• 15 Push ups
• 20 Overhead Squats 45/35
• 15 Tricep Dips
• 15 Rows
• 20 Kettle Bell Swing (55/35)
  After 4 round
• 1200 meter run

Coached Classes

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

CrossFit San Luis Obipso WOD:

Pre-WOD: Deadlift add 10lbs to 3RM

• 5 @ 75%
• 5 @ 85%
• max reps @ 95%

• 10 Burpee bar hops
• 10 Power Cleans (135/95)
• 200m Run

Click here: to see a Power Clean

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

• 200m run
• 20 Box Jump (24/20)
• 20 Wall Balls (20/14)
• 10 Burpees
• 10 Push Press (95/55)

Coached Classes

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

CrossFit San Luis Obispo WOD:

4 Rounds

• 10 Kipping
• 15 Sumo Deadlift High Pull (75/55)
• 20 Box Jumps 24/20
• 20 Push Press 95/55
• 10 Dips
• 10 Push Ups

Coached Classes

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

Skill Work

CrossFit San Luis Obispo WOD:

10AMRAP

• 3 Squat Snatch (135/95) or (95/65)
• 200m Run

Click here: to review the Squat Snatch