CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-4:15p (Open Gym)
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.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

“Murph” In honor of Navy Lt. Michael Murphy and those who served, sacrificed for our country. -1 mile Run -100 Pull-Ups -200 Push-Ups -300 Squats -1 mile Run

Strength: Shoulder Press 1RM
-Rest as needed between sets

WOD: For Time:

• 400m Run
• 21 Shoulder Press (95/65)
• 400m Run
• 21 Push Press (95/65)
• 400m Run
• 21 Push Jerk (95/65)
• 400m Run

Scale the weight accordingly. Row 500m if running is not an option.

Coached Classes

Only  Class at 9:30a

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

WOD: “Murph” For Time:

• 1 mile Run 1600m
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Coached Classes

First Class at **7:00a – 9:30a (Open Gym)
Second Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Partner WOD: 10 Rounds for time of:

• 5 Pull-Ups
• 5 Toes to Bar
• 10 Box Jumps (24/20)
• 8 Hang Power Clean (115/65)
• 10 Wall Balls (20/14)

then

16 X 200m Sprints

*On the 10 rounds partners will alternate working after each movement
Example:  P1 Pull-Ups, P2 TTB, P1 BJ, P2 HPC, P1 WB, P2 Pull-Ups..

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at **1:30p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Dynamic Moving Warm-up:

Skills and Drills

• Hang Snatch from position 2
  8 singles starting at 65% of your 1RM Snatch. Level load across all 8 sets.

• Clean & Jerk
  6 sets work to 70% of your 1RM Clean & Jerk.

• Back Squat 4 sets, 3 reps
  Start at 75% of your 1RM Back Squat.

WOD: 10 minute AMRAP of:

• 5 Wall Walks

• 15 Kettlebell Swing (22kg/16kg)
• 21 Sit-ups

Coached Classes

First Class at **6:30a (Open Gym)
Second Class at 12:00p
Third Class at **1:30p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Having fun after a Saturday team WOD. Top row left to right Ben, Morty, Amanda, Mike, Lauren, Cate, John, Sanaz. Front row left to right Melissa, Norma, Baylin, Pat.

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

WOD: 3 rounds for reps of:

• 2 minute Push Press, (115/75)
• 2 minute Box Jumps (24/20)
• 2 minute Wallballs (20/14)
  3 minute Rest

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 4:15p (Open Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Snatch – Build to a max. Then 2 drop set at 40lb

• Clean & Jerk 5 X 1 @ 70% of your 1RM Clean & Jerk

• Front Squat 4 X 2 @ 75% of your 1RM Front Squat

WOD: 2 rounds for time of:

• 50 Cal Row
• 40 Burpees, Over the Bar
• 100 Double Unders or 200 Single Unders
• 20 Power Clean (115/85)

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-4:15p (Open Gym)
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.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

Alisa and Kellie!!!

CrossFit San Luis Obispo WOD:

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

Strength Deadlift:

• 10 X 2 Deadlifts @ 85% of your 1 RM Deadlift

WOD: 5 rounds for time of:

• 400m Run
• 12 Deadlifts, 225/125
  Scale the weight of the Deadlifts accordingly.