Month: July 2014

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 10mins

• Run or Row
  then
• Coach’s Choice

3 Rounds

• 50 Double Unders or 100 Single Unders
• 20 Hip Ext
• 20 Wall Balls Shots (20/14)

Tempo Front Squats
3-3-3-3-3

10 minutes Time Cap:
3-6-9-12-15-18-etc

• Unbroken Hang Clean Thrusters (95/65)
• Box Jumps (24/20)
  *If the bar touches the ground on the Hang Clean Thrusters then restart back at 3.

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

• Primal Squat Hold 90 seconds
• Hip Swings 10 reps
• 10 Therapy Squats
• Snatch Progressions w/Bar

Snatch: 1 Rep Max
Rest as needed

• 25 Minutes to establish a max

WOD 3 Rounds

• Run 400 Meters
• 21 Overhead Squats (95/65)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

15-20 minutes of free-standing hand-stand practice.
Grab some partners/spotters and get upside down.
How long can you hold?
Advanced athletes; how far can you walk on your hands?

WOD: 4 rounds for time of:

• 10 Push-Ups
• 12 Knees to Elbow
• 24 Steps Walking Lunges (45/25)
• 10 Ring Dips
• 10 Back Extension

After WOD 5min Abs then 800 Meter Run

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch Coach’s Choice

WOD:  CFSLO Training Interval Training; 30sec/10sec, 1min rest in between, 3 x 3

• Rope Training
• Bench Press
• Jumping Pull-ups
• Lateral Box Jumps (20)
• Air Squat w/ Med Ball

Laurel working on the Ropes!!!

After WOD  5min Abs & 1200m Run or 1300 Row

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

2 Minute Couch Stretch (1min each leg)
2 Minute Pigeon Stretch (1 min each leg)
5 Minute Primal Squat (shift weight and rock)
Click here: to see Primal Squat
Coach’s Choice

Skills and Drills
Burgener Bar Warm-up, for cleans (5x each)
Use a PVC or advanced athletes use a 45/35 Bar

Strength

Hang Power Clean Complex

8 X 3 (135/85)
1 Power Clean from top knee position, 1 Power Clean from 1 inch below knee without bar resting on the ground, 1 Power Clean from the ground.

WOD: Scale the weight of the Power Cleans accordingly 75 – 80% and Clean 80 – 85%

• Power Clean 3-3-3-3-3 reps
• Clean 5-5-5-5-5 reps

After WOD 5min Abs, then Run 1920 meters up Chorro towards Highland Dr. and left on Highland left on Cuesta Dr. left on Foothill back to the CFSLO Box.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s choise

Strength

Deadlift

• 1-1-1-1-1-1

Discover your 1RM

WOD: Conditioning
As Many Reps As Possible in 14 Minutes Of:

• 15 ft Rope Climb
• 30 Double Unders or 75 Single Unders
• 20 Kettle Bell Swings (26kg/16kg)
• 10 Burpees

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

Skills and Drills:

15-20 minutes of free-standing hand-stand practice.
Grab some partners/spotters and get upside down.
How long can you hold?
Advanced athletes; how far can you walk on your hands?

Strength

Shoulder Press

• 5 X 3 @ 85-90%

WOD: 5 Rounds:

• 10 Push Press (95/65)
• 200m Run
• 10 Toes to Bar