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

Skill and Drills

Muscle-up Transition

• Knees
• Straight Leg
• Seated Banded Harness
• Laying on Ground, Hip Extension Transition
• Kipping on The Rings

Click here: to see Muscle up Transitions

5 rounds for time of:

• Run 800 meters
• 15-foot rope climb, 5 ascents
• 50 push-ups

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

For time:

• 1 rep (185/105) Squat clean
• 10 Handstand push-ups
• 2 reps (185/105) Squat clean
• 9  Handstand push-ups
• 3 reps (185/105) Squat clean
• 8 Handstand push-ups
• 4 reps (185/105)squat clean
• 7 Handstand push-ups
• 5 reps (185/105) Squat clean
• 6 Handstand push-ups
• 6 reps (185/105) Squat clean
• 5 Handstand push-ups
• 185-lb. squat clean, 7 reps
• 4 Handstand push-ups
• 8 reps (185/105) Squat clean, 8 reps
• 3 Handstand push-ups
• 9 reps (185/105) Squat clean
• 2 Handstand push-ups
• 10 reps (185/105) Squat clean
• 1 Handstand push-up

Click here: to see the Clean

Click here: to see Handstand Pushup with Progressions

Scale the weight accordingly working on landing in a full squat, keeping your elbows and chest up, and holding a safe squat position.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

• 3×10 Therapy Squats
  Click here: to see Therapy Squats

WOD: 4 Rounds for Time:

• 400m Run
• 20 Back Squats (115/85)
• 20 Abmat Sit ups (Adv. GHD sit ups)
• 10 Push ups

Scale the backsquat weight as needed. Scale the run to a 500m row if running is not an option.

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 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

• 10 overhead squats
• 10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

• 12 overhead squats
• 12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

• 14 overhead squats
• 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

14.2 Movement Standards Video

Click here: Low SD HD

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Skills and Drills

5 rounds for time of:

• Run 800 meters
• 25 burpees

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

3 rounds for time of:

• 15-foot rope climb, 5 ascents
  Click here: to see Rope Climb
• 25 Ring dips
  Click here: to see Ring Dip and Progression
• 100 squats

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

Skill and Drills

WOD: 5 rounds for time of:

• 1,000 Meter Row
• 30 Hip Extensions
  Click here: to see Demo Hip Extensions
• 30 GHD Sit-ups
  Click here: to see Demo GHD Sit Ups