CrossFit Prom Night?

20
Jun

CrossFit Prom Night?

Deck of Death

  • Hearts = Burpees
  • Diamonds = Situps
  • Clubs = Pullups
  • Spades = Squats
  • Jokers = 500m row

Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can. There is a 25min time cap.

Compare to Dec.27/11

Julia getting in a workout before the prom. Any guy that asked her to dance had to prove themselves worthy by doing 10 burpees. 

116 Responses

  1. Andy

    Mobility

    Row 500m

    WU x 1

    Strength: Back Squats
    5x 155-175-205-235-260

    Deck of Death (25 min. cap)
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row
    Score: 58+ one joker left

  2. Joanna

    Jerk (split) x1
    80 95 110 125 135F – pushed out front..next time.

    Deck of Death
    22:39

    First time doing this one, it was fun. Great pic Julia!

  3. Ron

    Julia,
    Saw you at the gym last night looking like a princess, then I looked again and you were banging out a few reps and thought………. Wow this Crossfitter is either super dedicated or has to see a doctor for her Crossfit O.C.D. hahahahaha. Hope you had lots of fun

    1. Amanda

      Never mind, I just looked back and saw that the last time we ran with this one was in 2010 and they’ve all been rowing since then.

  4. 2min skipping
    1 x wu
    Push Press x3
    110-115-125-130-140
    Deck of Death
    51 reps left in 8 cards with no jokers.

    In Dec had 8 crads with one joker, not sure about the reps. Possible PR.

  5. Gillyon

    Great picture!! Strong is beautiful!!
    Mobility, 2 minutes of skipping, and CWx1 (why are singles difficult?)
    Press (10s) 15-25-35-45-50(8)

    Deck of death – 20:33
    Ran my last joker due to rowers being used up. My first row took me 2:18 to finish and my 400m run took just over 2 minutes. I love this WOD! I was a sweaty mess, but it felt GREAT!

  6. Kevin McD

    Ive read about this for so long…. and like Mario, i’m wondering why i’m excited.. BUT I’M PUMP to do this WOD

    1. Mario

      I think it’s exciting to randomly pick out the reps like that. Running back to your deck and hoping for that ace of diamonds/spades. But then you get like 10 pull-ups twice in a row, hahaha!

      Good times

  7. Darsey

    I signed up for the 4:15 after I saw the WOD. I did this in Dec. I had 4 cards left, 32 reps w/ small purple band. I REALLY want to finish this one before the 25min time cap

  8. FYI about this wod. It’s hard to compare with your previous score because every time you’ll do this wod, it’s a different wod each time. If you want to finish it, make your deck easily accessible from each movement, draw quick, and attack each one like it’s your last card.

    1. Mario

      Very true Patrick. I think the closest you can get to accurate comparison is to be VERY consistent in your transition/card pick between sets in both WODs compared, which is kinda hard, and comparing two WODs where all reps have been completed.

  9. Blake

    Anyone want to come join me at 3:15? Looking pretty lonely! If not I’ll warm up the decks for you all…maybe throw a couple extra jokers and hearts in some 🙂

    1. Chantal G

      Haaaa stupid stupid hearts… I drew 4 in a row tonight haha !! Wait… was it your deck ?? I started with a Joker and then 4 hearts !!

  10. Kimmy

    Mobility
    2 minutes of skipping
    WUx1
    Front Squat X5
    85-95-105-115-125 (PR of 10)

    Deck of death – 135 reps left.

    45 mins later and I am still sweating….

  11. Mob
    2 mins of skipping
    WU x 1

    Deadlift 3’s
    140-150-160-170-180

    Deck of Death
    4 cards left= 28 reps + joker

    Julia you look awesome!!

    Great job everyone, is a hard one but definitely like it, last time I had 12 cards left=76 reps + joker, happy with my result 🙂

  12. Mob
    2 mins of skipping
    WU x 1

    Strength: Front Squats X 5
    105-125-125-135-145 (5# PR)

    Deck of Death
    5 cards left = 10+5+3 Burpees, 10 Sit-ups, 10 Squats
    Did 10 extra Pull ups

    Got the joker w/ 2 mins and change left. Finished on the rower

    There will be a rematch

  13. Stephanie

    1x mob
    2 min skipping
    1x wu

    Strength – push jerk
    5x 40
    5x 45
    5x 50
    5x 55
    5x 60

    WOD
    Deck of death
    2 jokers used
    68 reps left

  14. Blake

    2 min skipping / WU x 1

    Back Squat x 5
    125-150-170-180-190
    No PRs on purpose for this round of 5’s. Trying to focus on better form.

    “Deck of Death”
    9 cards -> 51 reps (no jokers left)
    Got a HILARIOUS Row-6 Burpee-Row combo with about 5 min left. Managed to squeeze in 10 sit-ups before time was up.

    Had 8 cards/ 57 reps last time but used no bands for my pull-ups this time so I will call that an improvement!

  15. Chantal G

    Mobility

    2min skip
    WU x 1

    Strength – Push Press 5 x 35-40-45-50-55

    WOD “Deck of death”
    5 cards left (1 + 10 squats, 7 + 9 situps and 4 pullups)
    31 reps left

    The first card I drew was a Joker and than, 3 stupid hearts in a row !!! I feel like this workout was all Burpees ahaha ! Next time, I’m going to finish this WOD… Hate leaving something unfinished hehe 🙂 Great time tonight !

  16. Mario

    2min skipping = 200 singles unbroken (PR by 50) 🙂
    WUx1

    Backsquat 1RM
    135×5 – 225×3 – 245 – 265 – 275 – 295 – 305 (PR, 5#) 😀

    WOD Rx = 24:41 (PR by 19 secs + 8 cards) 😀 😀

    WOD Notes for Future-Mario:
    – Both 500m Row done before 13 min. (one at 5th card)
    – Most sit-ups done early, squats spread out.
    – Lots of 10s pull-ups in 2nd half, burpees mostly at beginning and end.
    – Out-of-breath hit me quick and hard with about 15 cards remaining…

    VERY good session for me today. Was hoping to get both the PRs on squat and WOD. I divided my deck into 4 almost even piles to give myself an idea of where i was in regards to time vs cards left. Noticed I had about half the deck gone with both rows done half-way to the time cap, so I know I was in good shape. Had to dig to finish… thanks for the support at the very end.

    1. Marcel

      Great job on the wod and nice PR on the squat, can’t say your little dance after the squat was very graceful, but it was amusing…Awesome night for you!

  17. Mobility
    WU x 1
    Strength: Push Jerk x 3
    50, 55, 60, 65, 70

    WOD ; 25 min. cap
    Deck of Death
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row

    Time = ran out of time with 6 cards left = 43 reps
    Fun WOD except for the 1000m row (got one joker had to wait my turn keep going and pull the other one so Kevin told me to do it back to back Thanks)

  18. Mobility
    WU x 1
    2 min skipping
    Strength: Clean x 3
    95, 115, 125 work on my technique

    WOD ; 25 min. cap
    Deck of Death
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row

    Time = ran out of time with 8 cards left = 44 reps & 1 Joker

  19. Shawn

    squat cleans
    5×135,135,145,3×155,1×165,175,185->pr

    deck of death
    18:46
    did this in december and got 21:13 so im super happy with that pr
    awesome job 545 crew

  20. Frank

    WU x 1
    2 min skipping

    No Strength

    Deck of Death (25 min. cap)
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row
    Score: 70 reps + one joker left

  21. Lance

    WU x1

    2 min skipping

    Push Jerk
    95-105-115-125-135

    Deck of Death

    8 cards left for 47 reps this is one of my favorite workouts if not my favorite love this one. Great job tonight everyone!

    1. Lora

      Nice job on your push jerks tonight Lance. Form looked good.
      Great score on the WOD too. One of my favourites too, but still tough, no matter how you look at it!

  22. Jack

    2 min skipping. 3 DU’s for a PR. Lol
    WUx1
    Strength: dead lift 165x5x5

    Wod: deck of death

    44 reps + 1 joker left

    Holy crap sickle this was a killer. My head was pounding so hard after it felt like my brain was gonna pop out my temples.

    I loved it though.

      1. Jack

        Thanks. I’m hooked for sure. I’m usually happy with my outcome cause I usually can’t stand up for a couple minutes after I finish. If I can I’m disappointed.

  23. Marcel

    2 min skipping

    WU x 1

    Foam roller and lacrosse ball instead of strength

    WOD – Deck of Death

    51 reps = 8 cards

    Finished on my second row…After pulling the rows back to back the last two times I’ve done this WOD, I was just happy to have them spread out…Great work tonight all, lots of sweat left on the mats.

  24. Corinna

    WU

    180 double under’s?

    New PR! I knew I could have gotten 200, but I got so excited at 180 that I lost my momentum. lol!

    Practiced rebounding for box jumps

    WOD: Deck of Death!

    400m left on my second row and 5 cards(40 reps left)

    Last time I did this WOD was September 2, 2010. I had 15 cards left and we ran instead of rowing.

    Need to work on faster transitions. Really focused on proper technique tonight; especially with my burpees and my squats.

    Big congrats to the handful who finished this one!

    Nice work tonight everybody!

    1. Lora

      180 doubles!? Great job! You better not get to 200 before I get to 100. Consider yourself warned LOL!

      Great work on the WOD too!

  25. Kevin McD

    Mob, 2 min skipping, WUx1
    Strength – Cleans 55,65,75,85,95 pr (all at 5 reps) plus a few extra to work on form
    WOD. 91 Reps left. had one joker on standby and before i could get on the row, i pulled the other so i did all 1000m at once :)… what a fun time 🙂 great job everyone..

  26. Lora

    Mobility
    Skip x 2 min (88 consecutive double unders – 1 rep PR – damn I want 100 sooooo bad!)
    WU x 1

    Strength: push press (x5)
    45(10)-70-85-100-115-125(f)-125(3)-125(f)
    **failed first and last rep @ 125#. Bar was mobing forward and I had to step out to “catch” it. Must work on keeping my dip more vertical to avoid this in the future.

    WOD “Deck of Death”
    91 rep left (15 cards – no jokers)
    S.U.C.K.F.E.S.T
    The heat and humidity didn’t help.
    I have done this WOD twice before, but had fewer reps remaining on those attempts. This WOD is VERY FUN, but also VERY DIFFERENT each time I do it. Had a lot of spades (squats) left but very few clubs (pull ups).

    Hat off to all those who completed this one! 🙂

  27. 1x mob
    2min skipping.. work on DU but not pretty.. much more work needed!
    1xWU

    strength push press x 3
    95-105-115-125-135-145
    these felt good and worked on form, will climb weight back up but limiting myself with form, will go to breakdown of form.
    thanks for sharing the bar liam and lance,

    deck of death
    5 burpees left at the cut off.. did not have the optimum location due to land lock! lol.. blaming the long run to the pull up bar for not finishing! well that and lack of ability! 😉
    on a good note, i got the notice from Burpee Monthly.. i’m on the cover, fastest turnaround from crappy burpees to sweet, sexy, sensuous, fun to be around burpees!! lol! good sense of satisfaction from this wod feeling like i “nailed” all the movements.. quite possibly my favourite wod to date.. i finished this wod at xmas but think maybe my form wasn’t as good!

  28. Gabriel

    Mob + 2 min Skipping
    WUx1

    Strength – Back Extentions x5 for 5 sets (These are not as easy as I had them figured, but great)

    WOD as Rx’d

    33 reps

    Not a PR but close so that I am happy with.

    Foam Rolling
    Practiced L-sit on fists.

    Great job 6:45!

  29. Jeff L

    2 min skipping
    WU X 1

    Strength – Cleans X 5

    95-105-115-125-135

    Thanks for the tips tonight Jo!! Felt great when I did them right and sorry for letting you down when you told Kevin you fixed me.

    WOD – Deck of Death (ring rows for pullups)

    13 cards + 1 joker left for 87 reps and 1 Row

    Gotta love it when you get 500m row (rowers occupied) then 1 squat then 500m again to finish it off. Only got 1 row in.

  30. Heather S

    MOB
    2 min Skipping
    WU X 1

    Strength: Push jerk
    75-85-95-100-105-110 (x2, failed on 3)

    Deck of Death (25 min cap)

    58reps + joker (I think – can’t find my book so I hope I left it at the gym)

    Couldn’t belive that 9 of the first 10 cards I drew were face cards!! (And seemed like most were burpees and pullups). Love deck of death because it’s so random but I’m glad I did it at 7 a.m. before it got hot!

    Great picture Miss Julia – nice that you co-ordinated the colour of your dress with the corrsfitmoncton wall art!!

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