Month: February 2015

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.

Skills and Drills

Strength: Deadlift

• 5-5-3-3-1-1-1

WOD: 5 rounds, each for time, of:

• 20 Chest-To-Bar Pull-Ups

• 30 Wall-Ball (20/10)
• 40 Push-Ups

Rest 3 minutes between each round.

After WOD: For time;

• Run 1200m
• 200 Russian Twists (20/10)

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:

http:/

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

Quad Smashing w/ Barbell 1-2 minutes per leg

Skill and Drills

• Clean and Jerk Technique

Strength

• Clean and Jerk 10 x 1
  As heavy as possible for each set.
  Rest 2 minutes between efforts.

2 Rounds for time:

• 1200m Run up Chorro and back
• 30 Back Squats (bodyweight)
  Scale the weight of the back squat accordingly.

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
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.

Strength: Push Press

• 6 X 4 @ 80-90%

WOD: 25min cap 7 Rounds:

• 10 Pull-Ups
• 15 Box Jumps (24/20)
• 20 Abmat Sit-ups