Monday 27 May WOD

memorial day


Remove all face cards from 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).

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CrossFit HQ WOD:

Rest Day

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CrossFit Football WOD:

Complete 4 rounds:

Complete the following cycle 7 times:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round. 
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible. 

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