26-27JAN15: ‘Design a WOD’ Winners!

While I am incredibly depressed that this will be our last WOD 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 some local CrossFit coaches to narrow it down to just one per class. So here they are:

PERIOD 1:
“Comet 10-15” by Haley T.

AMRAP 20 min:
10 Ring Rows
15 Box Jumps
10 Push-Ups
15 AbMat Sit-Ups
10 Burpees
15 Kettlebell Swings

PERIOD 2:
“Stronger” by Jazmin
C.

4 Rounds for Time (in teams of 4*):
68 Kettlebell Swings (17 ea)
68 Ring Rows (17 ea)
400m Run
68 Box Jumps (17 ea)
68 AbMat Sit-Ups (17 ea)

*While 1 athlete works, two athletes must hold a plank and the fourth athlete rests/counts

PERIOD 4:
“Christina” by Christina S.

1 Round for time:
200m Run
25 Box Jumps
200m Run
25 Sit-Ups
200m Run
25 Wall Balls
200m Run
25 Burpees
200m Run
25 Squats
200m Run

PERIOD 5:
“Silly Me” by Hector D.

1 Round For Time (in teams of 4):
400m Run
40 Burpees (10 ea)
60 Ring Rows (15 ea)
400m Gallop Run
80 Sit-Ups (20 ea)
100 Hand-Release Push-Ups (25 ea)
400m Backwards Run

PERIOD 6:
“Fire it Up!” by Alana F.

AMRAP 20 min:
3 Inverted Burpees
6 Burpees
9 Box Jumps
12 Kettlebell Swings

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