Month: February 2015

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: 16 EMOM
Odd: 30sec Box Jump
Even: 30sec DU’s or Single Unders

Rest 4mins

WOD: B 20 AMRAP

• 5 Kness to Elbow
• 10 Ball Slams (20/14)
• 20 Walking  Lunges
• 30 Med Ball Twists (20/14)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

15-12-9 reps for time of in between sets rest 30sec.

• Thrusters (95/55)

Rest 3min

4 rounds for time of:

• 1 15ft Rope Climb
• Run 400 meters
• 30 reps Kettlebell Swing (28kg/16kg)
• 30 Pull-Ups

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Fifth 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:

Coach’s Choice to include warm-up and mobility work.

2 Rounds:

• 250 Row
• 10 Hip Extensions
• 10 GHD Sit ups
• 10 Spiderman

Strength: Deadlifts warming up to 85% of 1 Repetition Max

• 10 X 2 Deadlifts 1 Repetition Max

WOD: 4 rounds:

• 12 Deadlift (155/125)
• 9 Hang Power Cleans
• 10 Box Jumps (24/20)

Scale the weight of the Deadlifts and Hang Power Cleans accordingly:

Extra Credit: AMRAP in 10 minutes:

• 60-calorie row
• 40 Wall Balls (20/14)

Coached Classes

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:

Coach’s Choice to include warm-up and mobility work.

Strength: Back Squats

• 3 X 7
  Stay at the same weight for all 3 sets at 65%

3 Rounds for time:

• 10 Pull-Ups
• 15 Toes-to-Bar
• 400m Run

Scale use bands with Pull-UPs or Ring Rows. If toes-to-bars are not possible, complete knees-to-elbows.

WOD B: As many reps as possible in 6 minutes:

• Snatch (135/95)

Coached Classes

First Class at 6:30a (Cancelled)
Second Class at 9:00a
Third Class at 12:00p (Cancelled)
Fourth Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: 3 rounds for time of:

• 50 Air squats
• 30 Push-ups
• 10 Jerk or Split Jerk (135/85)

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

25AMRAP

• 10 Wall Balls (20/14)
• 10 Burpee Box Jumps (24/20)
• 10 Kettlebell Swings (28kg/16kg)

*Partners will alternate working when movements change

After WOD 5min Abs

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

• Banded Hamstring Stretches:
• PVC
• Banded Shoulder Stretches

Skills and Drills
Burgener Warm-up

• 5-10 reps each
  Use a PVC or Bar

Strength: 3 Rounds:

• 2 Snatch Pulls + 1 Power Snatch
  As heavy as possible for each complex.
  Rest 2-3 minutes between efforts.

3 rounds for time of:

• 12 hang power clean and jerks (115/65)
• 9 Thrusters (115/65)
• 6 Power Snatches (115/65)