Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drill

5×8 Therapy Squats
Click here: to see Therapy Squat

4 Rounds for Time:

• 400m Run with Med Ball
• 20 Back Squats (115/85)
• 20 Abmat Sit ups (Adv. GHD sit ups)

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Third Class at 6:30p
• Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
  spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

 WOD: Complete as many rounds as possible in 20 minutes of:

• 10 reps (115/85) Push Press
• 10 reps (24kg /16kg) kettlebell swing
• 10 reps (24/20) Box jump
• 200 Meter run

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drills

3 Rounds for Time:

• 12 Deadlifts  (275/175)
  Click here: to see Deadlifts
  
• 50 Double Unders or 125 Single Unders
  Click here: to see Demo Double Unders

After WOD 5 min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

Power Clean – 8×2

• Set #1-3: Warm up to a heavy training weight for the remaining sets
• Set #4-8: Heavy but perfect.  Do not add or reduce weight unless good reason
• Rest 1-2 minutes between sets

WOD For Time:

• 10 Burpees
• 21 HR Push Ups
• 21 KB Swings (24/16)
• 21 Pull ups

200 Meter run

• 10 Burpees
• 15 HR Push Ups
• 15 KB Swings
• 15 Pull ups

200 Meter run

• 10 Burpees
• 9 HR Push Ups
• 9 KB Swings
• 9 Pull ups

200 Meter run

After WOD 5min Abs

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Skill and Drills

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots, 20 lb. to 10-foot target
• 30 cleans, 135 lb.
• 20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots, 14 lb. to 9-foot target
• 30 cleans, 95 lb.
• 20 muscle-ups

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Last Class at 6:30p

Stretch and Warm-Up

CrossFit San Luis Obispo WOD: CFSLO TRAINING 45min

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drill

WOD:  5 Rounds for Time:

• 12 Push Presses (135/85)
  
• 20 Box Jumps (24/20)
  
• 200 Meter Run