Tuesday 28 December WOD

DECK OF CARDS

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards are face value. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck.

Hearts – pushups
Diamonds – situps
Spades – squats
Clubs – forward rolls
Jokers – 25 burpees

Post your time to the comments.

For those that are at the Da Vince Gym today, I put a new deck of cards for use in the first aid kit hanging on the wall!

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Congrats to Andy for running a 10K on Christmas and finishing 5th!! Here are some pictures from his run. Can you spot him in the first picture? Hint, he is the only one not wearing shoes and, the more I look at this picture, he is also the only one not wearing anything reflective  :)

The starting line

Run Andy, Run!!

Running...

Still running...

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CrossFit HQ WOD:

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

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10 Responses to Tuesday 28 December WOD

  1. Andy says:

    Refelective gear is for chumps!!! 😛

    the sprint at the end was pretty fun. I’m off to go do the cffb wod that st. pete posted yesterday, it’s a kettlebell funhouse :)

  2. Melissa says:

    22m23s Lucky me, started out with a Joker 😛 Also, after the first 7 forward rolls, I was too dizzy to do any more. Subbed the forward rolls for butterfly situps the rest of the workout.

  3. Rey says:

    Did 1500 single unders. 16:53.

    • Andy says:

      Did your form evolve as you did that? As in, did you get tighter and more efficient?

      • Rey says:

        I would say yes. I broke it up into 10 rounds of 150. That is what I did when I did it with the Buddy Lee rope. Did it with the Rx rope and it was so much better. I will do it again but with out breaking it up and see how fast I can do it. I am debating on buying the lighter Rx rope too.

        • Andy says:

          The first time we did the 500 double unders for time, the alternate wod was:
          10 rounds
          150 single unders
          150m row sprint

          Those single unders were a NIGHTMARE for some reason. it was making my ass hurt lol

          I am going to order that heavy rx rope and use it for practice, and use the light speed rope for wods. the tabata 20/10 for 32 rounds is great for building double under strength. It’s also great for making you want to bury yourself…

          No one said anything about the reflective gear, I think they were too scared to. lol

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