Category Archives : Fun Ideas


WOD: “Deck of Cards” -Tues 7.1.14

Clubs – Box Jumps

Spades – Deadlifts

Hearts – HRPU

Diamonds – Toes to Bar

Joker: 100 Full Crunches Per Pair

 

 

Goal:  To get as many as cards as possible in 30 minutes

Rest:  When needed

How to do it: To perform the workout, you will start with a fully shuffled deck of cards (54 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 wall balls). Jokers are optional, and can be set to any value.

Extra: Works great with a partner

 

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WOD: “Deck of Cards” -Mon 4.14.14

Goal:  To get as many as cards as possible in 30 minutes

Rest:  When needed

How to do it: To perform the workout, you will start with a fully shuffled deck of cards (54 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 wall balls). Jokers are optional, and can be set to any value.

Extra: Works great with a partner

Exercises:

Hearts: Burpees

Diamonds: HRPU 

Spades: Squat Jumps 

Clubs:  Goblet Squats

 

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WOD: “2013” -Tues 12.31.13

FOR TIME 

701 Jump Ropes

101 Air Squats

101 Full Crunches

51 KB Swings (above eye level) (70/40)

26 Burpees 

26 Goblet Squats (70/40)

701 Jump Ropes

101 Plank Jacks 

101 Mountain Climbers (1 for 1)

51 SSJ (1 for 1)

26 HRPU 

26 KB SDHP (70/40)

1 Memory of the Box from 2013

=2013 Reps 

 

45 minute cap

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WOD: “Partner 12 Days of Christmas WOD” -12.25.13

7 Min AMRAP

12 KB Swings (50/35)

11 Push Presses (95/65)

10 Double Unders (30 singles)

-While one person is working the other person is performing a plank

-When one person is done with a round then you switch

-If the person doing the plank drops both athletes have to do 5 burpees on the spot

 

3 min rest

 

7 Min AMRAP

9 Partner Deadlifts (315/225)

8 Partner Push Ups

7 Partner Wall Balls (20/14)

-Both people working at the same time

 

3 min rest

 

7 Min AMRAP

6 Box Jumps

5 KB Thruster

4 KB Front Squats

-Partners Switch after one round

-While one person is working the other person is resting

 

3 min rest

 

For Time

Burpee ladder

12-11-10-9-8-7-6-5-4-3-2-1

Person A does 12, person B does 11, person A does 10, person B does 9…

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WOD: “Off the Wall” -Fri 11.15.13

Skill:  Deadlift/OHL

In 24 minutes move as much weight as possible with a partner.

There will be 6 stations with 4 minutes given at each station.

There is no rest in between stations.

Only one person can be working at a time.

You may use different weight where necessary. If you are using different weights be sure to keep track of your weights separately.

To avoid someone using very light weight and getting a large amount of reps you are limited to 50 reps each at a particular station.  This is so you go heavier than you might have gone.  You, as an individual, are not allowed to do more than 50 reps at any one station.  You can do up to 50 and your partner can do up to 50 reps.

You are allowed to change weight throughout the 4 minutes.

The movements are as follows:

Deadlift

KB Swing 

OHS/Front Squat 

Wall Ball 

Thruster

Pull Ups (only reps are counted here and  you can do more than 50 each…unlimited pull ups)

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