Month: September 2014

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:

• 70 Cal Row
• 70 Box Jump (24/20)
• 70 Deadlifts (185/125)
• 70 Wall Balls (20/14)
• 70 Burpees Jump over the barbell
• 70 Wall Balls (20/14)
• 70 Deadlifts (185/125)
• 70 Box Jump overs (24/20)
• 70 Cal Row

* Partner rest while the other works.

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

Coaches Choice

Skill and Drills

Position Squat Clean & Jerk – 6 X 1

• Position 1: Ground
• Position 2: Low Hang (top knee)

Jerk can be push or split
Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

Rest 2 minutes between sets

WOD: 5 rounds for time of:

• 7 Power Cleans (115/75)
• 5 Jerk
• 5 Pull-ups

After WOD 400m Run

“Can’t express how proud I am of my athletes’ constant improvement. Their passion for becoming a better version of themselves is amazing! I see better technique, increased strength, flexibility, endurance, more power and a level of camaraderie I don’t see often. We are becoming better together, that’s what CrossFit SLO is all about! I Love what I do!!”

Norma Valadez,

Coached Classes

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

Warm-Up and Stretch

3 Rounds:

• 200m Run
• 30 Double Unders (scale: 15 DU or 100 Singles)
• 10 Push-Ups

Coach’s Choice

CrossFit San Luis Obispo WOD:

Skill Kipping Handstand Push-Up Practice

• Kick-Ups
• Negatives
• Knee Tucks
• Kipping Attempts

3 Rounds for Time:

• 10 HSPU (Handstand Push-Up)
• 15 Burpees
• 20 Toes-2-Bar
• 24 Jump Lunges (Split Jumps)

After WOD 5min Abs

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

• Run 400 / Row 400
• Mobility
• Bodyweight Warmup

Coach’s Choice

Strength

Front Squat

• 5-5-5

WOD: for time

• Run 800 / Row 800

Then

3 Rounds

• 7 Thrusters (115/65)
• 10 Box Jump (24/20)
• 10 Push Ups

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

Strength
Deadlift: 20 minutes to establish a new 1RM

WOD: For time:

• 21 (225/125) Deadlifts
• 15 Pull-Ups
• Run 400 meters

• 18 (225/125) Deadlifts
• 10 Pull-Ups
• Run 400 meters

• 15 (225/125) Deadlifts
• 8 Pull-Ups
• Run 400 meters

• 12 (225/125) Deadlifts
• 4 Pull-Ups
• Run 400 meters

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

Partners WOD: Football 25 AMRAP

• 2 Sit-Ups = 1 yard
• 1 Wall Ball (20/14) = 1yd
• 1 KB Swing (28kg/16kg) = 1yd
• 1 Pull-Up = 1yd
• 1 Box Jump (24/20) = 1yd
• 1 HSPU = 2yds (scaled = 1yd)
• 1 Burpee = 2yds
• 1 Muscle-up = 3yds

* 100 yards = 6 points
* Every 100yds partners must complete a field goal.

Extra Points = 400m Row OR Run 400m. Row or Run each person.
Extra Point = 1 point

* Partners cannot work at the same time, EXCEPT on Extra Points then partners must work at the same time.
* Partners do not have to do all the movements. They may choose Any or All.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Primal Squat Hold: 90 seconds
• Hip Swings @ pull-up cage
• 25 Air Squats

2x:

• 20 GHD Hip Extensions
• 200 meter run

Coach’s Choice

WOD: Back Squat: 1 Rep Max
Rest 2-3 minutes between sets
20 minutes to establish the 1RM

Then: 15 min AMRAP

• 50 Double Unders or 100 Single Unders
• 25 KBS (24/16)
• 15 Box Jumps (24/20)
• 20 Push Press (75/55)