Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Coach’s Choice to include warm-up and mobility work.
Skills and Drill:
WOD: ” Wade” For time, wearing a 20-lb. vest or body armor:
- Run 1,200 meters
Then, 4 rounds of:
- 12 Strict Pull-Ups
- 9 Strict Dips
- 6 Strict Handstand Push-Ups
Then, Run 1,200 meters
Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.
Intermediate Option For time:
- Run 1,200 meters
Then, 4 rounds of:
- 12 Strict Pull-Ups
- 9 Strict Dips
- 6 Strict Handstand Push-Ups
Then, Run 1,200 meters
Beginner Option For time:
- Run 800 meters
Then, 4 rounds of:
- 12 assisted Pull-Ups
- 9 knee Push-Ups
- 6 assisted Dips
Then, Run 800 meters