Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

Fran

21-15-9 reps for time of:

• Thrusters (95/65)
• Pull-ups

After WOD

• Run 1920 meters up Chorro towards Highland Dr. and left on Highland
  left on Cuesta Dr. left on Foothill back to the CFSLO Box.

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 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

• 14.1 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

• Run 1920 meters up Chorro towards Highland Dr. and left on Highland
  left on Cuesta Dr. left on Foothill back to the CFSLO Box.
• 50 Burpee Box Jump (24/20)
  Click here: to see Demo Burpee Box Jump
• 4000 Meter Row

Workout 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

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

Strength

• 10×2 Deadlifts @ 85% of 1 Repetition Max

WOD: 3 Rounds for time:

• 50 Air Squats
• 7 Muscle-ups
• 10 Hang Power Cleans(135/95)

Use Med balls, a bench or box to scale the range of motion on the squats. Scale the Muscle-ups in this order, jumping muscle-ups/banded transitions Complete 7 reps of whatever scale you use. Use bands as needed. Scale the hang power clean weight accordingly.

Click here: to see Demo Muscle up with Banded

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:

• Row 8,000 meters
• 50 GHD Sit 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

Partner WOD:
Two Person Teams with One Person Working at a Time –
Alternating on the Minute for 20 Minutes:
Complete as Many Clean & Jerks as Possible

• Men:  Choose weight from 95 – 135 pounds
• Ladies:  Choose weight between 65 – 105 pounds

Click here: to see Demo Clean and Jerk

Score per person:  Weight x Reps
Score per Team:  Combined Weight Moved

Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

WOD: For time:

• 1200 meter Run up Chorro towards Highland Dr.
• 50 Box Jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swing (16KG/12KG)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, (45/35)
• 50 Back extensions
• 50 Wall ball shots, (20/14)
• 50 Burpees
• 50 Double unders or 150 Single unders