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Our Blog

Thursday 1.12.17 Workout of the Day

By cfpalmbeach | In WODs | on January 11, 2017

crossfit-palm-beach-whit

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Coach Whitney, Crush Wodapalooza this weekend!!

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“Deck of Cards”
20 Min AMCAP: (In teams of 2)

Spades: Russian Kettlebell Swings S(53/44) RX(70/53) RTG(88/70)
Clubs: Walking Lunges (each leg)
Hearts: Box Jumps S(20/16) RX(24/20) RTG(30/24)
Diamonds: Ring Push Ups

Jokers: 8 Tire Flips/Team

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Core WOD

3 Rounds of 30 On/15 Off:

L-Sit

Side Plank Up-Downs (Right)

Superman Hold

Side Plank Up-Downs (Left)

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WOD Tips:

-Today should be a little lighter day after 3 really tough days in a row.  It will be a partner workout, which means one person will be working and one person will be resting at any given time.  The goal with the deck of cards is to get as many cards as you can as a team in 20 minutes.  Each card will represent a number of reps for that exercise and you will double those reps before dividing them up between you and your partner.  If you get a joker, you will have 8 total tire flips as a team.  Because you will have some rest when grabbing new cards and when your partner works, try to challenge yourself on the weight of the kettlebell, the height of the box, and the ring push ups. 

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