Thursday 29 December WOD


Remove all face cards a deck of cards.  The number on cards is the number of reps performed for each exercise and aces are one rep.  For jokers, you will double your reps for the next card.

Flip one card at a time and complete the correct exercise and number of reps for each.

Hearts = Burpees
Diamonds = Situps
Spades = Hand release pushups
Clubs = Squats

Jokers – Double reps of your next card

Post time in the comments.

You are welcome to keep the face cards in but this will make the workout longer… face cards will be 10 reps if you keep them in the deck.

Also, if you have access to equipment, feel free to add a medicine ball to the situps and hold a kettlebell near your chest while you do the squats (goblet squats).

Hand release pushups:
Start like a regular pushup, then at the bottom of the pushup, lift your entire hands off the ground, then push back up into the start position. That is one rep

* * *

CrossFit HQ WOD:


For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

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9 Responses to Thursday 29 December WOD

  1. Adam says:

    Did HQ WOD “Hidalgo” in 45:12 at a globo-gym. People thought I was crazy running between the aerobic room, weight room and treadmills to complete the WOD. Didnt have a vest or deck of cards so I finished with 5×100 laps in pool.

    Goin to Shenandoah Valley mountains to snowboard for New Years. Will send a pic of me doin some hang cleans with my board on top of mountain.

    Happy New Years team! See you Tuesday. Do work!


  2. Andy says:

    We had to modify the wod today due to lack of cards… looked like this:

    hand release pushups
    *every two minutes, perform double reps of whate’er you are on

    Went well. The press to get the burpees out of the way to not get double reps was fun to watch lol

    Raf and Eddie did it twice too

  3. Melissa says:

    I did deck of cards workout. Used a 20lb med ball for the situps and a 25lb dumbbell for the squats.

    18:52 with all my jokers on high numbers of pushups – yuck!

  4. Rey says:

    Did Grace since I didn’t have a deck.

    12:10 as Rx’d.

  5. mrd357 says:

    Greetings from AFG, did the Card workout, it sucked. Seemed all the burpees were up front and all the squats in the last part of the deck. Thought I shuffled well, guess not….lol. Used a 25lb Dumbell for the squats. Time was 21:30. Did get lucky and had an Ace behind the first joker…smile. Got quite a few looks in the gym when doing the burpees…lol. Need to order a band for pull ups, any recommendations on a website? Happy New Year….Mike D. (

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