30-31JAN14: “Design a WOD” Winners

While I am incredibly depressed that this will be our last WOD and our last class together, I am even more proud and honored with what you all have been able to accomplish this past semester. I find it fitting that our last WOD will be one designed by student-athletes, not by me (man, talk about making my job easy for the last class…). And let me tell you, it was no easy task to pick a ‘best’ WOD for each class…because there were so many AWESOME WOD’s programmed by you all!!! So many awesome WOD’s, I needed to enlist the support of both my wife and the head coach at LAX CrossFit to narrow it down to just one per class. So here they are:


PERIOD 2: “Dolphin Flop” by Nina B.

ALPHA: 5 Rounds for Time:
15 Burpees
15 V-Ups
15 Pull-Ups

 BRAVO:  5 Rounds for time:
10 Burpees
10 V-Ups
10 Pull-Ups

CHARLIE: 5 Rounds for Time:
8 Burpees
8 V-Ups
8 Pull-Ups


PERIOD 3: “WOD #” by Deja W.

4 Rounds for Time:

25 Air Squats
15 KettleBell Swings
10 Push-Ups
200m Run
20 seconds rest


 PERIOD 4: “Bobert” by Gaby D.

3 Rounds for Time:

400m Run
10 Push-Ups
15 Squats
10 Jumping Pull-Ups
15 KettleBell Swings


PERIOD 5: “Burpees & Friends” by Rasheed V.

2 Rounds for Time:

35 Burpees
30 Squats
25 Tuck Jumps

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