deck of cards workout crossfit

Start a 20-minute clock and immediately pull a random card from the deck. Hearts Wallball shots 2014 Spades Kettlebell swings 15 pood1 pood Diamonds Box Jumps 2420 Clubs Deadlifts 13595 Face cards Jacks Queens Kings- 10 reps Aces- 11 Burpees Joker- 400m sandbag run 5030 OUCH.

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. We start the clock and begin turning over cards. Jokers were 5 kip ups each. You can go through the entire deck and using this formula you are only doing 81 reps of each exercise a little bit less than the the CrossFit workout Angie and more broken up for a higher work capacity.

Deck of Cards Workout at CrossFit Cleveland. This whole thing was an excellent conditioner. Read customer reviews find best sellers.

Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes. Continue turning cards with no rest between exercises until you are through the deck. We made a big circle with Calvin in the middle giving instructions.

Perform the number of reps of the corresponding movement for that card. For example if you draw 7 of Spades perform 7 Jump Lunges. At 321 Go the first team member will flip over the top card and complete the reps and the movement dictated by the.

Jacks are worth 11 Queens are 12 Kings are 13 and Jokers mean repeat whatever you just did. CORE NEW FEATURES Create your custom workout WOD. Spades - overhead squat.

And your WODs history. Clubs Air Squats. Deck of Cards WOD.

WOD deck of cards is the best workout of the day WOD app for CrossFit athletes and coaches. As an example using the total body workout detailed above if you pull a 10 of hearts from the deck youd do 10 push-ups. Having never done CrossFit before this was a good introduction for Tiffany.

Suit determines the exercise. Aces were 11 reps instead of 1. The 8am WOD began with a group warm up.

We use a standard deck of card including jokers. I did this May 29. Deck of Cards Core Variation Take a deck of cards shuffle.

2 person teams 30 min AMRAP Hearts Push-ups Spades Sit-ups Diamonds Knees to Elbows Clubs Squats Face cards Jacks Queens Kings- 10 reps Aces- 11 reps. Each added level is 5 more reps to each card. Every member of the team had to complete the allotted movements on the card before the next card could be flipped which ended up giving our team.

Each team got a full deck of cards and had to complete the entire deck for time. Queen 10 or 12 reps players choice. Deck of Cards WOD.

Each card drawn determines which exercise to do and the number of reps. King 10 or 13 reps players choice. If you pull a six of spades from the deck youd do six jumping jacks.

We invited our neighbor Tiffany to play with us. My most recent deck of cards workout was done with a 35 lb kettlebell. Diamond cardsring pullups heart cardspushups on knuckles spade cardssitups club cards55 lb overhead squat---the real killer.

Spades Goblet Squats Clubs Burpees Diamonds Sit-Ups Hearts Single Arm DB Snatches. Complete the Deck For Time. Face cards are 10 Aces are 11 numbered cards as valued.

Each team will start the workout with a deck of cards. WOD deck of cards is the best workout of the day WOD app for CrossFit athletes and coaches. Card value determines the number of reps face cards 10 Aces 11.

Each numbered card is face value aces are 10 reps or 200m Run and face cards are 10 reps. When a joker appears do 10 burpees. Ad Browse discover thousands of brands.

Our members love doing a Deck every now and then. Deck of Cards The best workout of the day WOD app for CrossFit athletes and coaches. Each suit represented a movement with the number on the card dictating the number of reps.

Alternate hands with each card go through the whole deck for time. 2-9 that number of reps 10 Jack Queen King 10 reps Aces 200m Run or 10reps. See detailed info about your progress.

Flip each card and perform the movement and the number of reps specified. Deck of Cards Shuffle a deck of cards and start the clock. Spades Box jumps 2420 in.

Each suit represents an exercise and each card equals the number of reps for each. Jokers 15 Burpees. Create your custom workout WOD or import a new one.

The basis of the deck of cards workout is that you assign a move to each suit hearts clubs spades and diamonds and then add numbers to your Jacks 11 Queens 12 and Kings 13. Draw cards from a standard 52-card deck plus 2 Jokers. Locate your WOD stats much faster by filtering your results WOD name or date range.

Saturdays workout was Deck of Cards. The deck always gets shuffled so you never do the same workout twice and once you do the workout 3 or 4 times then youre ready to kick it up to the next level. As you work your way through the deck of cards you will find yourself doing the same four exercises but with different quantities of reps.

Free easy returns on millions of items. Its runs 100 offline and its free. Each suit is face value for the number of each specific exercise.

The Deck of Death was a team workout. Hip circles side bends static lunges and then we went through the. Jokers are usually assigned to something no one likes very much like a dozen.

Hearts- burpees Diamonds mountain climbers Spades- squats Clubs- situps Jokers- Run 400m. Queen of diamonds 10 squats. Coach starts by picking a card Number and suit will tell you rep count and movement Coach will pick next card when all athletes have completed the reps of the last movement Face Cards are 10 and Aces are 200 Meter Runs Jokers arent used Workout ends when class makes it through every card.

Deck of Cards workout for time Spades - DB Thrusters Clubs - Jumping Squats Hearts - Pushups Diamonds - Hanging knees to elbows Jokers10 Burpees Turn over a card and perform that of repetitions of the exercise for that suit. 7 of spades 7 pull ups. 2 person teams AMCAP As many cards as possible in 30 minutes.

Now the red cards are 10 reps and the black cards are 15 including side lunges and jump squats are now 10.

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