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Saturday 01/31/09 “Group Workout”

By 01/31/2009No Comments

Warm up

Four Rounds of each (20 sec on 10 sec off)

  • Tabata Air Squats
  • Tabata Sit Ups


PVC Pipe Bear Complex 10 reps


800 Meter Run

Workout of the Day  (WOD)


Fixed Card Game      (30 Minutes)

We set out a deck of cards.  When you pull a card you do the following exercise 10 reps then go back to the deck for another card.  Continue to pull cards without rest for 30 minutes.  When a Joker is pulled by any member you “Yell Joker” and everyone has to finish off the reps they are dong and complete either a 200 Meter Run or 10 Burpees.

  • Hearts            Push Press  95#M / 65#W
  • Diamonds     Wall Balls     20#M / 14#W
  • Clubs             Push Ups
  • Spades         Jump Box      24″M / 20″W
  • Red Joker     200 Meter Run
  • Black Joker   10 Burpees


DSC00745Our warm up is most peoples workout.  Why do we do such a good warm up?  To get the body nice and warm and get a light sweat to prevent injury and shock for our intense workout which follows.

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Today’s Group was Intense.  We had a few visitors from Virginia Beach.  Thanks and you are always Welcome Back to CrossFit Affliction – Ft Lauderdale.