" House Of Cards " Team Version
Spades = Push Ups
Clubs = Pull Ups
Hearts = KB Swings (53#/35#)
Diamonds = Squats
Joker = 50 Burpees
Post row distance and team time to comments.
Coaching Tips: Scale load and movements to match current fitness level. The face of the card drawn is the exercise and the number is the reps to be performed. Aces are 14 reps, Kings are 13 reps, Queens are 12 reps and Jacks are 11 reps. Perform the workout as a team and you cannot move on to the next card until everyone on the team has completed the exercise. For this workout only, one team member must row for distance for a minimum of 10 cards that are drawn. The rower must be rotated throughout the whole team until the deck of cards has been completed.
Susan Newman finishes her mile and sets a new PR. Awesome job Susan, glad you're back!
Look at that hottie striding it out at the tail end of the mile! And she use to absolutely HATE running! Now look at her!
Crossfit-Bringing Families Together Across America!
(Little secret, Susan only ran so fast because she was worried our boys were back destroying the gym!)
Newman she probably still hates running, she’s just better at it — like me!
Pinchi Pelon! Cheese to HAUT for ju!
check out the website that Kristy Amory from CrossFit Santa Cruz started: http://feastingonfitness.blogspot.com/
it’s a great resource for more paleo recipes!
5:30am
Rose/Newman/Jack/Phil 42 cards/88747m
Amelia/Paul/Jon R./Robert full deck-3 pull ups/7432m
Deborah 40 cards
8:00am
Chrissy/Kim 50 Cards/4872m
9:00am
Monica/Valerie/Tiffany/Berenice/Karen=50 cards/6923m
Ja’rodd/Ed?Chad/Jeff A.=38:31/7661m
10:00am
Frank/Dano/Jake/Jason=35:57/7871m
Liza/Traci/Tina/Dana=50 cards/7577m
Yvette/Robert/Tony A./Brandon 39:41/7396m
12:00pm
Yvette/Robert/Tony A./Brandon 39:41/7376m
5:00pm
Ed/Brad/John/Rebecca 43 cards/5432m
Sonya/Laurie/Pam/Sandy/Vandee 42 cards/6915m
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