12-13JUN14: ‘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 a senior coach at LAX CrossFit to narrow it down to just one per class. So here they are:

photo 2

PERIOD 2: “Gio” by Giovanni B.

Partner WOD: 4 Rounds for Time

400m run
40 alternating box jumps (20/ea)
40 alternating burpees (20/ea)
40 kettlebell swings (20/ea)
20 overhead plate lunches (10/ea)


PERIOD 3: “Sorey” by Alex K.

15 min TABATA
(3 min per movement = 6 tabatas/movement + 1:30 break in-between movements)

1) Burpees
2) Push-Ups
3) Kettlebell Swings
4) Sit-Ups
5) Wall Ball’s


PERIOD 4: “Full Throttle; It’s All or Nothing” by Anisah M.

3 Rounds for Time:

5 Wall-Walks
10 Sit-ups
15 Overhead Walking Lunges
20 Wall Balls
30 sec plank hold
400m Run (Run 1st half backwards and 2nd half forward)


PERIOD 5: “Brock Lee” by Midori P.

For time:

50 push-ups
50 sit-ups
800m run
50 squats
400m run
20 pull-ups

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