CrossFit San Luis Obispo

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

“Hidalgo” For time:

• Run 2 miles

Rest 2 minutes

• 20 reps (135/75) Squat Clean
• 20 Box Jump (24/20)
• 20 Walking lunge steps with (45lb/25lb) plate held overhead
• 20 Box Jump (24/20)
• 20 reps (135/75) Squat Clean

Rest 2 minutes

• Run 2 miles

U.S. Army First Lieutenant Daren M. Hidalgo,

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills
Pull-up Max Effort Attempts

• 2 Attempts to set a Pull-up PR.
  Rest as needed between sets (3 minutes)
  Strict, Kipping, Butterfly, Banded, Ring Rows are all acceptable methods.

WOD: 5 rounds for time of:

• 400m Run
• 30 Kettlebell Swings (24kg/16kg)
• 15 Pull-Ups

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: Partner WOD For Time:

• 100cal Row
• 100 Wall Balls (20/14)
• 100 Deadlifts (185/125)
• 100 Burpees over the bar
• 100 Deadlifts
• 100 Wall Balls
• 100cal Row

Partners cannot work at the same time.
Must complete movements in order.

Coached

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: 20 minutes on the clock:

Odd minutes perform the complex of:

• 3 Power Cleans (115/65)
• 3 Front Squats (115/65)
• 3 Push Press (115/65)

Even minutes: 15 Sit-Ups

Wilson working on his Front Squat 325lb!!!

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Jump Rope Series:

• 200 Singles
• 50 Alternating
• 20 Right Leg/Left Leg
• 20 Backwards
• 50 Double Unders
• 5 Walkouts to Spiderman
• 30 Russian Twists
• 10 Air Squats (3 second count on the negative)
• 10 Air Squats

Skills and Drills

• Rope Climb Technique
  Spanish Wrap vs J-Hook

WOD: 5 Rounds for Time:

• 2 Rope Climbs
• 20 Push Up (Hand Release)
• 20 Kettlebell Swing (24kg/16kg)
• 200m Run

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Fourth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD A:
EMOM 7 min

5 Back Squat (135/105)

Rest 3min

WOD: B

• 200m Run
• 20 L-sit pull-ups
• 200m Run
• 30 Ring Dips
• 200m Run
• 40 Toes to bar
• 200m Run
• 50 Wallballs

Rest 4min

WOD: C
Rower:

• Pull a sub-1:25/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:30/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:35/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:30/500-m pace for as long as possible
  Rest 3 minutes
• Pull a sub-1:25/500-m pace for as long as possible

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

• 400m Run
  2x:
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats with PVC
• Shoulder Integrity Work:
  10 X Each
• Front raise (45/25) lateral raise (10/5) Dumbells
• Overhead Press / Bench Press with Bar (45/35)

WOD: “Fran” 21-15-9 reps for time of:

• (95/65) Thrusters
• Pull-ups

Then Rest 5min

As many rounds as possible in 12 minutes:

• 2 Muscle Ups
• 4 Handstand Push-Ups
• 8 Power Cleans (115/65)

Scale the Muscle Ups to 3 Pull-Ups and 3 Ring Dips.