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

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