9-10JUN15: ‘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:
“Stay Strong Shaw” by Adelle S.

ALPHA: 4 Rounds For Time / BRAVO: 3 Rounds For Time:
-400m Run
-20 Sit-Ups
-18 Ring Rows
-16 Wall Balls
-14 Burpees
-12 Box Jumps

PERIOD 2:
“DIEGO” by Diego S
.

ALPHA:
3 Rounds For Time:
-400m Run
-20 Squats
-20 Sit-Ups
-20 Ring Rows

BRAVO:
3 Rounds for Time:
-400m Run
-15 Ring Rows
-15 Squats
-15 Sit-Ups

CHARLIE:
3 Rounds for Time:
-400m Run
-10 Sit-Ups
-10 Ring Rows
-10 Squats

PERIOD 5:
“Go For The Gold” by Letina D.

Partner WOD – 4 Rounds for Time:
-400m Run
-15 KB Swings
-10 Push-Ups
-45 Single-Unders (or 15 Double-Unders)

PERIOD 6:
“KARINA” by Karina R.

For Time:
100m Run
20 Burpees
20 Ring Rows
20 KB Swings
100m Run
15 Burpees
15 Ring Rows
15 KB Swings
100m Run
10 Burpees
10 Ring Rows
10 KB Swings

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