CrossFit San Luis Obispo

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
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

• Front Squats – Build to 80% of your 1RM Front Squat. Then 2 drop set at the same weight. Both drop sets at 40b. 1/2 then 2/2

• Hang Snatch from position 2
  8 singles starting at 60% of your 1RM Snatch. Level load across all 8 sets.

• Military Press + Push Press
  Each set is 1 Military Press + 2 Push Presses. Start at 50% of your 1RM Clean & Jerk. 3/3

WOD: 3 rounds:

• 3 15ft Rope Climb
• 30 Lateral Box Jumps
  

   

• 30 Walking Lunges
• 20 Abs
• 200m Run

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: for time

• 100 KB Swings (53/35)
• 100 Toes to Bar
• 100 Burpees
• 100 Squats w/Bar
• 200 Sit-ups
• 4000m Row

*Movements can be divided up any way and any order.
*Partners cannot work at the same time. (Running)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at **2:30p – 5:15p (Open Gym)
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

Hang Snatch from position 1

• 8 singles starting at 60% of your 1RM Snatch. Level load across all 8 sets.

Clean & Jerk

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

Back Squat 5 sets, 5reps

• Start at 70% of your 1RM Back Squat.

WOD: B 3 rounds for time of:

• 15 Wall Balls (20/14)
• 7 Pull-Ups
• 200m Run

After WOD Abs:

• 15lb Plate or Med Ball Crunch 3/20
• Russian twists with Med Ball 3/20
• Planks 3/1min

Coached Classes

First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third 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.

WOD: Against a 30 minute clock:

• 10 SDHP (95/65)
• 10 Burpees
• 10 Knees to elbows
• 10 Box Jumps (24/20)

• 15 SDHP
• 15 Burpees
• 15 Knees to elbows
• 15 Box Jumps

• 20,20,20,20…
• 25,25,25,25…and so on until time expires.

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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.

CrossFit San Luis Obispo WOD:

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

Snatch

• 8 Singles starting at 75% of your 1RM Snatch. Level load across all 8 sets.

Clean & Jerk

• Work to 85% of your 1RM Clean & Jerk. Then 2 drop sets. Both drop sets at 40lb

Front Squat 5 sets, 2reps

• Start at 80% of your 1RM Front Squat. Explosive bound. Level load across all sets.

WOD: 3 rounds for reps of:

• 1 minute Push-Ups
• 1 minute Sit-Ups
• 1 minute Air Squats
• 200m Run
  1 minute Rest

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 **2:30p-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.

CrossFit San Luis Obispo WOD:

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

Jack M. Martin III

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD: “Jack” AMRAP 20min

• 10 Push Press (115/75)
• 10 Kettlebell Swings (55lb/35lb)
• 10 Box Jumps (24/20)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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:

Team WOD: Top left to right
John, Jordan, Pat, Cate, Kevin, Josh. Bottom left to right Krissy, Norma, Lexi, Laurel

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

Strength:

• Clean + Jerk
  5 X 1 Start at 75% of your 1RM Clean & Jerk
• Snatch
  6 Singles starting at 70% of 1RM Snatch
• Back Squat
  3 X 5 Starting at 80% of 1RM Front Squat

WOD: 4 rounds for time of:

• 2 15ft Rope Climb
• Row 15 calories
• 30 Walking Lunges weight Over Head (45/25)
• 10 Box Jumps (24/20)
• 200m Run