7-8JUN16: ‘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:

“10-5-30 Repeat” by Karina F.

AMRAP 20 min:

-100m Run
-10 KB Swings
-10 Wall Balls
-5 Squats
-5 Burpee Box Jumps
-30 Sec Rest

“Yutakalot” by Yutaka M.

-5 Push-Ups
-10 Squats
-15 Slam Balls
-100m Run
-200m Row
-15 sec rest

“Rock, Paper, Scissors!” by Gabriel C.

Partner WOD ~ AMRAP 20 min:
Both athletes play as many games as possible of ‘Rock, Paper, Scissors’ together for 20 minutes; after each game , the winning object (rock, paper, or scissors) requires each athlete to perform the following movements/# of movements:

ROCK: 10 Push-Ups ea.
PAPER: 400m Partner Run
SCISSORS: 10 Ring Rows ea.

SCORE: # Total Rounds Completed

“San Andreas” by James T.

AMRAP 14 min:
-3 Burpee Box Jumps
-6 Ring Rows
-12 Jumping Jacks
-20 Second Wall Sit

“Summer ’16” by Sateyia T.

AMRAP 16 min:
-16 AbMat Sit-Ups
-16 Squats
-16 Tuck Jumps
-16 Push-Ups
-16 Ring Rows
-16 KB Swings

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