Warm-Up:
Coach’s choice
WOD prep:
Shuffle the deck
WOD:
Deck of Cards
Alternate movements each card.
1. Ab-mat sit-ups
2. Burpees
3. Barbell curls (45,35)
4. Barbell STOH (45,35)
5. Reverse Lunges
Face cards = 10 reps
Jokers = 200 m run on turf
Suicide King 100 team calorie bike (Teams of 3 or 4)
Aces = 11
One-eyed Jacks 40 Cal team row
Random arrangement.
This is designed to be a FUN WOD.
Don’t stress!!
Post WOD:
Agile 8
CFS Brief:
Day 4 Nutrition Challenge.
Free Class Friday – 5/3/19 (For anyone new to CrossFit)
(Stacked) Deck of Cards with the 5:30am Crew! Not sure our deck was shuffled as we seemed to do 10 burpees every round. Strangely, the 6:30am class did not have this issue. A fun workout with some laughs thrown in for good measure 🙂 Teamed with Ryan and Bala for the Rows and the Bike – Thanks Frozen, this is always a fun workout and a nice way to change gears while still getting all of the fitness!
Hotel house of cards. Burpees, pushups, squats, sit-ups. Jokers 2 min jumping jacks. 2 min mountain climbers.
Way to get it done on the road, John!
House of Cards:
Chris M, Dave F. Kathy, Sam, Roland
65 Cal row and 125 cal bike
34 ish, I think?? Lots of tens on the curls!
Deck of cards with the nooners! Sam, Roland, Dave F. & Chris plus me. Team of 5 with some extra cals on the bike & row was just right.