Friday’s QOD


Friday’s QOD

Many people say this is their favorite workout. Why?

Deck of Death

  • Hearts = Burpees
  • DiamondsΒ = 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 June 20/12

This is what taking 4 months off looks like

This is what ‘taking 4 months off’ looks like

118 Responses

  1. Kimmy

    Yay! I wouldn’t say it is my favourite WOD ( ummm burpees) but I do love it! I think I is because you don’t know what is coming up next but you know it could be one of 5 things. Also it is different every time you do it!

  2. Heather S

    I’m not sure which makes me happier – that it’s deck of death or that I guessed it was going to be ( and yes I have witnesses

  3. mcdavid

    I KNEW IT…. HAHA . I look like I should be huntin gators in Swamp People. I love that camera…..said no one ever. πŸ™‚

    1. Laura K

      Kevin McDavid I am glad you are back. You are a fun crossfitter to have around. Oh by the way, I did not look much better yesterday and I never left lol.

    2. Lora

      Welcome back! Don’t wait another 4 months for your next workout, mmmmmkay? (oh and what is that clenched between your teeth? A sour-patch kid??)

  4. Adam

    WUx1 + 400M row (1:24)

    WOD: Deck of Death

    After doing this WOD, I can say that the name is very appropriate :O

    Hearts = Burpees – 69 / 84
    Diamonds = Situps – 50 / 84
    Clubs = Pullups (blue band) – 51 / 84
    Spades = Squats – 54 / 84
    Joker = 500m Row – 1000m/1000m

    I had 15 cards left. My goal is to finish off the deck the next time I do this one! This was a TON of fun, but tough! I can’t wait to do it again πŸ˜€

    1. Amanda

      lol I loved how you had your cards all spread out on the floor when you were done, doing a very thorough analysis on them!

    2. Lora

      WOW Adam. That is quite a breakdown. I love it! I can guarantee this WOD will come around again; and when it does, you will have something great to compare to. Awesome work this morning.

  5. Chantal GuΓ©rette

    Noooo !!! I have been waiting for this WOD for almost a year now and I can’t go today !! πŸ™ Change for change it will be !

  6. Maria

    WUx1 + 400m row
    More Mobility

    WOD: Deck of Death

    DNF: 5 cards left (34 reps situps and squats) if I would have moved a bit faster on the pullups πŸ™‚ note for next time. I’m sore from the C2B yesterday. Really fun class, great workout. Nice to see you this am Kyra! and yay Jill on your first official class!

    1. Lora

      Great job Maria! I can’t believe you are bruised from doing C2B. I have a tough time making contact with the bar on those bad boys. Apparently, you do not! LOL

  7. Michelle

    WUx1 + 400m row
    Foam rolling

    WOD: Deck of Death

    DNF: 16 cards left

    First time doing this WOD…. Fun?!? In a fun when it’s done kind of way! Actually, I liked the variety a lot, and I would like to try it again. Happy long weekend!

  8. Tania

    WU x 1 + 400m row

    WOD: Deck of Death
    DNF: 12 cards left
    First time doing this one… want another crack at it! Change for change? Great work 6am crew!

  9. Amanda

    QOD: I like wods with lots of different movements, and this one is especially fun because it’s got 5 different movements and the reps and movements change each time and you never know what you’re going to get.

  10. QOD: I think it is a popular one because it’s very unique (using the deck) and very inclusive, not a whole lot scaling required. The randomness of it sure keeps you on your toes.

    “10 pull-ups? Ok… 10 pull-ups!? Ah man… 8 pull-ups!?! ARGH…. 3 Sit-ups SWEET! 9 pull-ups!!! REALLY!?! #^*%$

    Love it.

    1. Terri-Lynn

      My thoughts exactly while doing this WOD. Had the kids with me, good thing they were by the couch while I was swearing during the pullups. I swear my deck was stacked with Burpees.

  11. Trent

    QOD: It’s Crossfit in a small little package, even down to the “I wonder what today’s Wod will be?” for every card flipped.

  12. Chantal L.

    WU x 1 + 400m row
    Mobility with lacrosse ball and foam roller

    WOD (used green + purple for pullups) – 12 cards remaining.. I also have the breakdown in my book, will post later!

    QOD: I love it! It’s fun because you never know what you are going to get! What Mario and what Trent said!

  13. One thing I did last time, I cut my deck into 4 piles of 13-14 cards, kept drawing from the same one until it was gone, then switch to next pile. Its a good way to know if you are on pace VS the time cap.

    But thats just me, Im a huge nerd like that. πŸ˜›

  14. Tracy

    wu x1 plus 500 m row

    strength – front squat

    WOD – Deck of Death
    76 reps left in the deck

    You were right Heather…it is fun!

    I liked this one, fun to see what your next reward will be when you finifsh a card AND nothing to figure out …just turn the card! I think I must have gotten a bad deck………pretty sure I had extra hearts!

  15. Shawn Johnson

    WU x1 plus 400 m row (I thought I had kipping toes to bar on Wednesday… today, not so much)

    Strength – Overhead Squat x5

    WOD – Deck of Death
    59 reps left in the deck

    QOD: This is a great workout for all of the above reasons.

    PS sorry 8:30 class for the corny club / pull-up joke πŸ™‚

    1. Shawn Johnson

      Kevin said to remember moves just think:
      Hearts = everybody “loves” burpees
      Diamonds = sit-ups to get cut abs
      Spades = you need a spade to dig a hole you squat in (something like that)

      He didn’t have one for clubs so I said if you go to too many clubs you have to pull yourself up.. Ha ha. I’m thinking there might be something about a bar in there too.

  16. Lora

    Love “Deck of Death” because there is no strategy. No gaming. Its fun not knowing which of the 5 movements is coming next…or how many of them. And, its a different workout every time! πŸ™‚

  17. Heather S

    Wu x 1 + 400 m row

    Foam roll Friday

    Deck of death – YAY!!

    39 reps remaining. (Both rows completed with only 2 cards in between-squats and burpees!!)

    Last time 58 reps remaining + one row.

    I was pretty happy with the way it went but now that I checked my last time I’m just about delirious I’m so happy!! Is it weird that I love a wod where I’m to blame if it sucks??

    Great job 8:30. Enjoy a safe long weekend everyone

  18. Crystal

    Mob WU X1 + 2min skip

    Foam Roll Friday

    Deck of Death – First time doing it, and it was alot of fun! I had 8 cards left. SO many burpees…so so so many! lol

    Lots of fun at the 6am, great group and great coach!

  19. Crystal

    And YAY Jilly Bean on your first class! You rocked it and I knew you would! So happy you are a part of this CrossFit journey with me! πŸ™‚

  20. Sebastian

    WOD: Deck of Death

    3 burpees left to do at the 25min cap, next time I’ll do jumping burpees to the rower to save time;)

  21. J. Bean

    Mob/WU X 1 + 2 min skip
    Strength (Shoulder Press 15/25/30/30/35 – Sorry Amanda, I screwed it up and apparently can’t add :0) )

    Deck of Death – 7 Cards left. Burpees should be switched to the Jokers.

    Thanks for the shout outs πŸ™‚

    1. Amanda

      Nice work to you & Crystal on your double unders this morning πŸ™‚ And congrats on your first ‘official’ class. Great job

  22. Melanie

    500m row

    Strength: Back squats (x5) 85-95-115-125-135(PR 5lbs)

    Deck of death

    Completed 260 reps (11 card left=80 reps not completed)
    Personal goal was to get through half the deck…Happy with my results!

    Great WOD!! πŸ™‚

  23. Marie-Claude L. Albert

    Hi! I won’t be able to make it for the 4:15 class. Could you please cancel my reservation. Sorry for the short notice!

  24. Mob, WUx1 + 400m row

    Strength – Push press x5
    45 – 55 – 60 – 65 – 70

    WOD – Deck of Death – 25 minute cap
    Scale – ring rows instead of pull ups

    121 reps left, completed both 500m rows

    I split out my cards at the 15 minute mark to compare against my results in the prep class on March 14th, and I did 38 reps more in 15 minutes this time around!

    1. Heather S

      That’s amazing progress. If your arms are still working after this week, give yourself a giant pat on the back!

  25. Brianna

    WUx1 and 2 min skipping
    Strength push press
    5x 50-55-60-65-70

    WOD deck of death
    Had 133 reps left which I thought seemed really high compared to my classmates but when Kevin said there’s 340 reps I felt a but better. I rowed twice and seemed like all I did was pull-ups and I think I did all the 10s and face cards. Great job 830 peeps!

    1. Heather S

      Yeah but was it fun like I promised? You did a great job and had both rows to do. That’s a great work out my dear

  26. Rob Brock

    mob Wu x 1 2 mins skipping

    Push jerks x 5
    95 – 115 – 135 –150 Ran out of time
    Nice sharing the bar with you Davis
    Thanks Laura for the tips.

    WOD – Deck of Death
    18 cards left
    2 last place finishes in a row. See you next Tuesday. Have a good long weekend everyone.

    1. Lora

      Great job this morning Robert. Your push jerks are coming along nicely. Keep working hard on your technique with lighter weight. It will pay off in spades and you will be putting up big weights in no time πŸ˜‰

  27. Frank

    WU x 1
    400m row

    push pressx5

    Deck of Death (25 min. cap)
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row
    Score: 14 cards left = 102 reps
    No PR but I did both rows. Last year, I had 70 reps + one row left

  28. Jeff L

    WU X 1
    400m Row

    Foam Rolled

    WOD -Deck of Death (pull ups with black band)

    20 cards and 145 reps left at cap

    Well that was fun….first 9 cards = 43 pull ups….I was never more happy to see burpees as I was on the 10th card but the 11th was 10 pull ups.

    53 out of first 63 reps were pullups.

    Small little break of variety then a joker. The rowers were all occupied so i put it to the side and thought I put it back in the pile cause I flipped another joker right away.

    Fun times in the 5:45 class. Congrats to everyone that finished this. It is one tough WOD.

    1. Lora

      Ouch….happy I didn’t get that deck! WOW! Good job getting through those pull-ups. At least you got them out of the way early πŸ™‚

  29. LiammaiL

    WU x 1
    400m row

    WOD: Deck of Death

    Score: 4 cards left.
    26 Burpees + 1 Row

    Great work 4:15 crew!
    Have a great weekend ya’ll!

  30. Gabriel

    QOD: The not knowing what is next.

    Row 400m

    WOD as Rx’d
    Time–>20:59 minus
    Quickly looked when I was done and all I can recollect was under 21 and can only see the 20:5? in my mind so will make it 20:59 to be fair.

    Great to have finally finished.

    Superb job Leslie on shuffling my cards! πŸ™‚

    Excellent work tonight 5:45 crew!

    All have an great long weekend fella CrossFitters!

    1. Amanda

      I don’t want to call you crazy so soon after doing that so recently, but I might have speculated a little bit of insanity on your behalf when you SPRINTED to the rower in the middle of the wod. You have a lot of energy, can I have some of it??

  31. Mobility + WU x 1 + 400 m row

    Foam rolling

    Deck of Death: 24 cards left = 144 reps + 1 x 500m row.

    >>> Ring rows were subbed for pull ups.

    First time doing this…someone said it would have been done in the prep course, but I was away visiting family at that time and must have missed it.

    My first 4-5 cards were sit ups and I thought, “Come on!” and then I thought, “Shut up! At least they’re not burpees!” but then I landed on a string of high-card burpees (10, 9, K, etc.) and I started praying for sit ups! Ha!

    I then proceeded to turn into an uber geek and catalog my remaining cards/reps in minute detail. πŸ˜€

    1. Lora

      HAHA. I love the uber geek that you are! Keeping a detailed record of what you have done is such a great way to measure your progress in this sport. Congrats on your first time tackling Deck of Death. Its a butt-kicker every time πŸ™‚

  32. Amanda

    Deck of death:

    I had 11 cards left, and I think it was 94 reps – most of them were squats. All the pullups, most of the burpees, and both rows done. Mostly squats left. Hard to tell if it’s a PR. I think I may do it again at change for change?

    1. Lora

      It is so hard to compare one “Deck of Death” to another. Its different every time. You did great tonight Amanda! Having mostly squats left over means you worked your little butt off!

  33. Ryan F.

    – Mobility
    – WU x1 (yellow band for the first time, down from black)
    – 400m row
    – WOD: Deck of death (black band pullups): 21 cards left = 132 reps to go, got both jokers

    Loved this WOD! Just the anticipation of what’s coming up next… So good…

    1. Lora

      Great job Ryan! Congrats on your pullup progress! πŸ™‚
      Happy you enjoyed this WOD. You can count on it coming up again.

  34. jeff

    WU x 2
    500m row..

    lots of foam roll love..

    deck of death

    last time I had 5 burpees left at the 25 minute mark.. happy with this PR
    great job by all in the 5:45 class and 6:45 class..

  35. Laura K

    Mob wux1 400m row

    Deck of Death with green band

    Completed both rows 70 reps left.
    I loved this WOD. I wish we could have kept going….I loved the variety and cardio aspect. Thanks Corinna and Maddy for being my personal assistant ( I am high maintenance) lol.

    1. Corinna

      I am very proud of you Laura. You always give 100% and even though you keep telling me that you do not have the Cross Fit bug; I hate to burst your bubble. You have the Cross Fit bug!

  36. Corinna

    Deck of Deck!

    23:54 RX

    First time finishing this baby! I am soooooooooo happy!

    Thank you Maddy for helping me out so much tonight!

    I love coaching Friday nights! You guys worked your butts off! Good work!

      1. Yes, it was that kind of feeling. I came in feeling more nervous than usual, and I am not sure if I said it to you or someone else, but it was almost the feeling I had before one of the Open WODs. Crazy, eh?!

      2. Maddy

        Robyn… you must have said that to someone else because I left the gym and was trying to put my finger on why tonight was so familiar and ‘Open’ flashed in my mind when I sat down to post my results. Great minds…! πŸ˜‰

  37. Lora

    400m row
    WU x 1
    Extra lacrosse ball work and foam rolling

    WOD “Deck of Death” @ Rx
    1 card left (3 freakin’ burpees) at the 25:00 time cap. Disappointed πŸ™
    (Boy do I wish I hadn’t wasted time chalking up my hands! LOL…but it was an excuse to stop to breathe!)

    Wish I could tackle this one after a few rest days and nights of more than 4-5 hours of sleep.

    Still loved it though! Kicks my ass every time!! πŸ™‚

    Great job 6:45 crew! Especially those of you tackling this WOD for the first time!

    1. Maddy

      Great job fighting for those last pull-ups!

      I loved when Sam and Nick were standing next to Jeff cheering you on. Sam was making the pull-up gesture and saying “Pull!”. So cute!!!

    2. jeff

      still a large PR for you if I remember right.. and yes chalk was an excuse at the end! lol.. still proud of you for picking away right till the end! πŸ™‚

  38. Marie-No

    Great work everyone tonight! Deck of death is a great workout and a perfect example of crossfire definition of fitness!!!! Way to push hard throughout the 25 minutes everyone!

  39. Jack

    Wu x 1

    Push press x 5
    135,155,165,175,185 (5# pr)

    Wod: “deck of death”

    Time: 24:27 rx’d

    Last time I had 44 reps and 1 row left.

  40. Maddy

    WU x 1 + 400 m row

    Lots of lacrosse ball / foam rolling and extra mobility.

    WOD – Deck of Death
    78 reps left + both rows… but I forgot to count how many cards that was.

    Mostly pull-ups and burpees at the start… and lots of foul words… I forgot to check if the kiddos were around (sorry Lora!). I kept expecting those jokers to turn up…!

    I had done the mini version in my prep course and had done a total of 139 reps and about 600 m row (…from what I can decipher from my notes) in 15 minutes. So 262 reps in 25 mins isn’t too bad.

    Great job 5:45 and 6:45 crews!

    1. Lora

      HAHA! Don’t worry about swearing around MY kids. They’re used to it. LOL
      Great progress on this one Maddy! Next time it will be even better! πŸ™‚

  41. Marie-No

    ‘Mobility+ warm upx1 + 400m row
    Foam roll / lacrosse ball Friday
    Wod rx-19.19 ( aside from a string of about40 pull-ups at the start I have to say that I had good card combinations!) 6 min PR!

  42. Kevin MacK

    WU x 1 + 2 minutes skipping

    Lots of lacrosse ball on knee

    WOD – Deck of Death
    143 reps remaining

    800m run

  43. Shane Hayes

    Wu x 1
    Strength push jerk
    135/ 155/ 175/ 195/ back to 135. Form still sucks, thanks Jeff and Corinna for the tips, felt better.
    Wod (deck of death)
    Rx’d 22.18
    Had fun and with this, was very happy with staying committed and taking almost no breaks. Rows were tough as they were both I am the last 3/4 of the deck.. Great work everybody.

  44. chris

    400m row
    400m run-
    Foam Rolling Friday
    Deck of Death (25 min. cap)
    Hearts = Burpees
    Diamonds = Situps
    Clubs = Pullups
    Spades = Squats
    Jokers = 500m row
    Had 2 reps and row left last time had half deck left

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