At CrossFit Full Strength in their CrossFit 101…

At CrossFit Full Strength, in their CrossFit 101 class.

Warm-up

  • 400m run
  • 2 rounds
    • 5 Pull-ups (jumping)
    • 10 Push-ups
    • 15 Squats

Strength
4 rounds, 7 reps, 2-1-2-1 tempo, ~90s rest between rounds
Deadlifts (115#, 115#, 135#, 135#)

WOD

  • 250m row
  • 21-15-9
    • Push press (75#)
    • Box jumps (tire – 18″?)
  • 250m row

The dead lifts felt good. I finished the WOD in about 9:18. I really like the strength work and being able to use a barbell compared to my gym in Saginaw where we really only used dumbbells. First time on a rower today and I can tell it’s going to be a love-hate relationship.

Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • ♦ – Mountain climbers or plank (1 minute)
  • ♥ – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The ♦ is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A♦ you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.

At Survival Fitness Warm up 3 rounds 5…

At Survival Fitness.

Warm-up
3 rounds, 5 moves (mixture of the following) each round, 1:00 each move, 1:00 rest between rounds

  • Plank
  • Side plank (30s each side)
  • Bicycles
  • Leg Raises
  • Side Bends (70# KB)
  • Russian Twists (25# KB)
  • V-ups
  • Prayer crunches
  • Boat

WOD

  • 50 Wallballs (20# MB)
  • 30 Toes to bar
  • 30 Wallballs
  • 20 Toes to bar
  • 20 Wallballs
  • 15 Toes to bar

Finisher
Do sets of max rep pull-ups. (Big blue band)

I finished the WOD in 19:30. My toes to bar are more like knees to elbows. I have no idea how many assisted pull-ups I did in the finisher.

At Survival Fitness Warm up 100 each Jumping…

At Survival Fitness.

Warm-up
100 each

  • Jumping jacks
  • Butt kicks
  • High knees

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

  • Burpees
  • Box jumps (24″)

After finishing the pyramid, switch between prayer crunches and leg raises, doing 15 on the minute, every minute, until everyone is done.

WOD
3:00 AMRAP, 6 rounds, 1:00 rest between rounds

  • 5 Swings (80# KB)
  • 7 Plyo push-ups
  • 9 Double-pump jump squats

Finisher
150 Russian twists (20# KB)
Every minute on the minute, do a 30s plank

In the warm-up I did the pyramid in 9:32. I think I did 2 sets of each of the extra ab moves while waiting for others to finish. In the WOD I completed 2 circuits and 5 more swings each round, plus a total of 31 extra plyo push-ups. Here are my complete results per round:

  1. 2 + 5, 7
  2. 2 + 5, 4
  3. 2 + 5, 5
  4. 2 + 5, 5
  5. 2 + 5, 4
  6. 2 + 5, 6

I didn’t keep track of total time in the finisher.