Saturday March 12, 2011

Don’t forget to sign up to compete and be part of the MHCF affiliate team for the CrossFit Open Sectionals starting next Tuesday.  The website is: http://games.crossfit.com/
Let us know if you are having any trouble registering.

Team WOD:

“Deck of Cards”

Hearts – Pull Ups

Spade – Box Jumps (24/20)

Clubs – Push Press (75/55)

Diamonds – Kettlebell Swings (53/35)

Face Cards – 5 Burpees

Jokers – 800m Run

Teams draw a card and performs the number of reps of the exercise that corresponds to the number and  suit of the card.   Each face card is 5 Burpees and Jokers are 800m Run.  Team can not flip over the next card until all team members have completed the exercise.