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

If you’d like to register wih CrossFit for the Open, Click Here!

Good luck to everyone who is participating in the Open!
We can’t wait to see the PRs flow and to enjoy the energy and excitement that comes with doing the WODs every week!!!

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

WOD 5 round for time:

• 12 Deadlifts (225/125)
• 15 Box Jumps (24/20)
• 5 Pull ups
• 200 Meter run

Click here: to see Deadlift technique

After WOD
Abs 5min