Warm-Up:
Coach’s choice
WOD prep:
Prep the movements then
Shuffle the deck
WOD:
Deck of Cards
Alternate movements for each card.
1. Ab-mat sit-ups
2. Med ball chest pass to a partner x 2
3. Plank Burpees
4. Air squats
5. Dumbbell Snatch (Choose a load you are comfortable cycling 10 reps)
Face cards = 10 reps
Jokers = 50 team calorie bike (Teams of 2 or 3)
Suicide King = 100 m run on turf
Aces = 11
One-eyed Jacks 50 team cal ski (Teams of 2 or 3)
Random arrangement.
This is designed to be a FUN WOD.
Don’t stress!!
Post WOD:
Agile 8
CFS Brief:
*Free class Friday 12/6/19. It is an opportunity for anyone to try CrossFit. This is not a free drop-in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30 pm – 6:30 pm – all classes on Friday, December 6th are available. Simply register here so we have your digital waiver signed and then come to any class. Link to register for Free Class Friday
*Save the date, CFS Holiday Party Saturday, December 14th from 7pm – 11pm @ Skybokx 109 in Natick.
*CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Deck of Cards. FUN WOD. Don’t stress. Adding the ski and bike takes this to a whole new level. Great to get after it with Tracey and Melissa on ski and bike. Fun to switch up teams in the middle. Even got to play medicine ball catch with an old boot camp buddy, Corinne. Then came home and collapsed. Nice work Hanna keeping it moving forward.
Deck of Cards. That was fun and long. 6:30AM class score – 46:37
I did 20# on the DB snatches. I probably should have gone heavier. Thank you Mac & Ben for working with me on the bike/ski. Thank you Rob for being my partner on the med ball pass. Thank you Hanna for keeping us going, though I wasn’t thrilled when we did the ski erg, one other exercise, and then the ski erg again. I guess it could have been back-to-back ski erg. 🙂
Deck of Cards: 47:31 with the 5:30am crew. My ski/bike team was Andrew, Mike and Fer (though for the last bike, I switched and was with Melissa and Tracey). Andrew was my med ball buddy for most of the workout, but I also had the pleasure of partnering with Mike and Tracey. I did 30# for the snatches. Always a fun workout when you don’t quite know what is coming next and our deck seemed to be stacked a bit heavy at the top 🙂 That said, we got the two ski erg sets out of the way pretty early on. Thanks Hanna – your math was spot on this morning!
Deck of Cards: 47:31 for the early risers. That almost back to back ski erg was a bit rough but thankfully I had the power team of Melissa and John L who got me through it. I definitely watched everyone’s technique on the ski to figure out how to get better at it 🙂 First set of bike cals with Melissa and John, second set with Melissa and Deb with a bonus set of cals from Andrew. Most of my med balls with Melissa but also with Deb at the end. All in all, a fun but very long workout and I came to work famished! Luckily today was home made bagel day thanks to our amazing admin so I treated myself to those yummy carbs. I think I deserved them 🙂 Thanks Hanna!
You were a rock star today, JL! No wonder you collapsed when you got home. Thank you for cranking out all of those cals for our team 🙂
Deck of cards with the 9:30 am crew 34:32
Fun times and a big class!