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 **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

Coached Classes

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD:

50-35-20

• Wall Balls (20/14)
• Deadlifts (135/95)

Then

• Run 1200m up Chorro and back

Then

• 70 Box Jumps (24/20)
• 50 Shoulder touches
• 30 TTB

Then

• Run 1200m up Chorro and back

Then

3 Rounds

• 20 Power Cleans (135/95)
• 20 Burpee Bar Hops

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

Skills and Drills

• Squat Clean Progressions w/Bar:
  Go through each progression 2-3 X

Strength

• Work to 1RM Clean then 2 drop sets. Both drop set at 40lb

WOD: For Time:

• 10 Squat Cleans (95/65)
• 50 Double Unders
• 50 Abmat Sit-Ups

• 8 Squat Cleans (115/75)
• 40 Double Unders
• 40 Abmat Sit-Ups

• 6 Squat Cleans (135/95)
• 30 Double Unders
• 30 Abmat Sit-Ups

• 4 Squat Cleans (155/105)
• 20 Double Unders
• 20 Abmat Sit-Ups

• 2 Squat Cleans (175/115)
• 10 Double Unders
• 10 Abmat Sit-Ups

Squat Cleans: scale to Power Clean if cannot squat or poor technique, or lower weights as needed
Double Unders: scale to half reps/attempts, or 3 X Singles

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.

• Run 200m Run
• Couch Stretch- 1 min/leg
• Hip Swings- 10 Fwd/Bck and 10 Side/Side
• Banded Shoulder Warm-Up:
• 20 Pull/Rows
• 20 Overhead Tricep Extensions
• 20 Pull Aparts
• 20 Overhead Presses

Skills and Drills

• Muscle Up Progressions & Practice
  Coaches Choice on Drills/Progressions
  ADVANCED:
  Max Unbroken Bar Muscle Ups (1 set/attempt)

WOD “Tabata”

• Row (calories)
• Push-Ups
• Box Jumps (24/20”)
• Ring Dips

Push-Ups = Kneeling Push-Up or elevated Push-Up
Box Jumps = lower the height of the jumps, or perform step-ups
Ring Dips = banded Ring Dips or perform bench dips

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

Hang Snatch from Position 1
8 Singles starting at 60% of 1RM Snatch. Level load across all 8 sets.

Clean & Double Jerk
Each set is 1Clean & 2Jerks 6 X 1 Start at 70% of your 1RM Clean & Jerk

Back Squat
5 sets of 5. Start at 65% of your 1RM Back Squat.

WOD: 3 Rounds for Time:

• 20 Overhead Squats (95/65)
• 15 KB Swings (20kg/16kg))
• 10 Pull-Ups
• Run 400m

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

Strength: Deadlift:

• 6 x 3
  Pick a manageable load and stay there for all sets.
  Drop at the top each rep. No touch and go.
  Rest as needed between efforts.

WOD: 5 rounds for time of:

• 2 15ft Rope Climb
• 7 Thrusters (135/85)
• 200m Run

After WOD 5min Abs