Month: July 2014

Coached Classes

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Run 400m
• 10 Pass Throughs
• 10 Good Mornings
• 10 Front Squats
• 10 Shoulder Press

Coach’s Choice

WOD 60 reps of Hang Cleans

4 @ 50-60%
rest 1min
Repeat until 15 rounds=60 reps are completed
Objective of WOD is learning to mobilize the core while transitioning from one movement to another with accuracy, and speed.

Coached Classes

First Class at 6:30a **(Open Gym)
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p ( CXL )

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

Strength:
Strict Press

• 5-5-5-5-5

WOD: 21-18 -15 -12 – 9 – 6 – 3 reps for time of:

• Push-Ups
• Knees to Elbows
  10 minute time cap

After WOD 1200m Run up Chorro towards Highland Dr. and Back
then 5min Abs.

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 5:30p
Last Class at 6:30p **(Open Gym)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

CrossFit San Luis Obispo WOD:

Pre WOD: Deadlift

• 3 @ 65%
• 3 @ 75%
• 2 @ 85%
• max reps @ 95%

WOD: for time of:

• 40 Wall Balls (20/14)
• 80 Double Unders or 160 Single Unders
• 40 Sumo Deadlift High Pulls (75/55)
• 100m Walking Lunges
• 40 Lateral Box Jumps (20)
• 200m Run

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth 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:

Warm-Up and Stretch

Coach’s Choice

Strength
6 X 1 of Clean and Jerk Complex:

• 1 Clean + 1 Push Jerk + 1 Split Jerk
  Progressively get heavier
  Jerk can be Push or Split
  Form and Improved Technique is the Focus.
  Weight can be heavy if form is dialed in.

WOD: AMRAP in 12 Minutes:

• 3 Power Cleans (135/85), 3 Pull Ups
• 6 Power Cleans, 6 Pull Ups
• 9 Power Cleans, 9 Pull Ups
  increments of 3 until the time runs out.

Scale the weight of the Power Cleans accordingly. Use a band for strict Pull Ups if needed. Use Ring Rows as a final scale.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch
Coach’s Choice

Skill and Drills

• 3 x 10 Therapy Squats

WOD: for time of:

• 2,000 Meter Row
  every 500 Meter 1 15ft Rope Climb
• 30 Front Squats (135/75)
• 1200 meter Run up Chorro towards Highland Dr. and Back

After WOD 5min Abs

Coached Class

First Class at 9:15a ( NO CLASS )

Take your workout outside!  Enjoy this wonderful SLO weather by going on a hike, run or a walk outside.  Don’t forget the CrossFit Games 2014 are on this weekend so try to catch some of the events and see some of the best athletes in the world compete.

Coached Classes

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD: 5 rounds for time of:

• Run 400 meters
• 15 ft Rope Climb
• 12 push-ups
• 24 Walking Lunges step with (45/25)lb plate held overhead

Sam working on her Walking Lunges with 25lb plate held overhead!!!