Month: September 2014

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

200m Run
5 Walkouts to Spidermans
10 Airsquats
200m Run
20 Reverse Toe Touches
40 Russian Twists
200m Run
10 Alt. Supermans
10 Regular Supermans
10 Scorpian stretch

*Front Squat technique and warm up

Coach’s Choice

WOD: Every 2 minutes for as long as possible complete:

From 0:00-2:00

• 15-ft. Rope Climb
• 2 reps Front Squats (185/95)

From 2:00-4:00

• 15-ft. Rope Climb
• 4 reps Front Squats (185/95)

From 4:00-6:00

• 15-ft. Rope Climb
• 6 reps Front Squats (185/95)

Continue adding 2 reps to the front squat each interval for as long as you are able.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: Partner of 2 complete for time of:

• 60 Back Squats (115/65)
• 60 Hang Power Cleans (115/65)
• 80 Wall Ball Shot (20/14)
• 80 Lateral Box Jump (20)
• 80 Walking Lunges (25/15)lb. holding a plate over head

* EMOM complete 3 burpees by both Partners.

Coached

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: Every minute on the minute:

A. Repeat 5 x every minute on the minute

• 4 Push Presses (95/65)
• 4 Burpees over the bar
• 8 Lateral Jumps

Rest 2 minutes

B. Repeat 5 x every minute on the minute

• 12 Kettlebell Swings (24kg/16kg)
• 12 Ball Slams (20/14)

Rest 2 minutes

C. Repeat 5 x every minute on the minute

• 12 Push ups w/Parlett
• 5 Pull Ups

Rest 2 minutes

D. Repeat 5 x every minute on the minute

• 200m Row or 200m Run

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

Warm-Up and Stretch

• Roll Out
• Bands
• Quads
• Calves
• Low Back
• Hips
• Couch Stretch 1-2 minutes per leg

Dynamic Moving Warm-up

Skill and Drills

Squat Clean Progressions w/Bar:
Go through each progression 2-3 X
Basic dip/shrug, then dip/high pull, then muscle clean from position 1.

• Position 1Clean (full squat)
• Position 1(Power Position) Power Clean + Front Squat
• Position 2 (Knee caps/slightly below) Pull into Position 1 (slight pause) + Squat Clean
• Position 2 Pull into Position 1 (no pause) + Squat Clean
• Position 3 (ground) pause at position 2, pull into position 1(slight pause), then Squat Clean
• Position 3 Squat Clean (bring it all together, no pauses, full Squat)

CrossFit San Luis Obispo WOD:

For Time:

• 10 Cleans (95/65)
• 40 Double Unders or 80 Single Unders
• 50 Abmat Sit-Ups

• 8 Cleans (115/75)
• 30 Double Unders or 60 Single Unders
• 40 Abmat Sit-Ups

• 6 Cleans (135/95)
• 20 Double Unders or 40 Single Unders
• 30 Abmat Sit-Ups

• 4 Cleans (155/105)
• 20 Double Unders or 40 Single Unders
• 20 Abmat Sit-Ups

• 2 Cleans (175/115)
• 20 Double Unders or 40 Single Unders
• 10 Abmat Sit-Ups
• 200 Flutter Kicks

Coached Classes

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

• Pendlayrow: 6 X 6
  Rest 1 minute

Skill and Drills

• Kettlebell Push Presses
• Rope Climbing

WOD: 5 Rounds for Time of:

• Run 200 meters
• 20 Goblet Squats (28kg/16kg)
• 10 Kettlebell Push Presses (24/14kg) (5 each arm)
• 1 15ft Rope Climb

*The KB must not touch the ground during the Round or a 5 Burpees penalty must be completed before resuming the round.

After WOD 5 min Abs

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

Skills and Drills
Work on Strict Handstand Push-Up

WOD

• 40 Shoulder touches
  
• 40 Sit-Ups
• 40 Hanging Hip touches
  
• 40 Box Jumps (20)
• 40 Hollow Rocks
• 40 False Grip Ring Rows
• 40 Burpees
• 400m Run

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD “Linda” ( AKA “3 Bars of Death” )

10-9-8-7-6-5-4-3-2-1 reps of

• 1.5 X Bodyweight Deadlift
• Bodyweight Beach Press
• .75 X Bodyweight Clean