Double-unders, Pull-ups, Push-ups, Sit-ups, Squats and more Double-unders.

Warm-up:

Running, 1/2 mile @ 8.5mph

Active Stretching

WoD:

5 rounds of:

20 x Double-unders

20 x Pull-ups

20 x Double-unders

20 x Push-ups

20 x Double-unders

20 x Sit-ups

20 x Double-unders

20 x Squats

5:00 Exercise Bike

Crucible Deck

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

Crucible Deck:

Hearts = 80 yard sprint (40-turn-40)

Diamonds = 10 Push-ups

Spades = 10 TOs

Clubs = 10 Squats

Joker 1 = 10 Burpees

Joker 2 = 10 Mahlers

Total Time: 19:48

I recommend the CF Cards WoD app for all you iPhone users.

5:00 Exercise Bike

Crucible Deck

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

Crucible Deck:

Hearts = 80 yard sprint (40-turn-40)

Diamonds = 10 Push-ups

Spades = 10 TOs

Clubs = 10 Squats

Joker 1 = 10 Burpees

Joker 2 = 10 Mahlers

Total Time: 18:54

I recommend the CF Cards WoD app for all you iPhone users.

10:00 Exercise Bike

Bench Press & Sled Pulls

Warm-up:

Run, .5 miles @ 8.5mph, .25 miles @ 11mph

Active Stretching

W0D:

Bench Press (1:00 rest between sets):

2 x 125lbs

2 x 135lbs

2 x 145lbs

2 x 155lbs

2 x 165lbs

2 x 175lbs

2 x 180lbs

2 x 185lbs

1 x 190lbs (failed on the second rep)

1 x 190lbs (failed on the second rep)

Sled Pulls:
10 rounds:

40 yard sled pull sprint, 90lbs
turn
40 yard sled pull sprint, 90lbs
* Set a timer for 2 minutes. Each round starts promptly every 2 minutes. Complete the round and rest for the remaining time.

5:00 Exercise Bike

30 x TOs

Double-Unders, Burpees, Sumo Deadlifts, Thrusters

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

W0D:

5 rounds of:

20 x Double-unders

10 x Burpees, jump over box w/ 180 degree turn

10 x Sumo Deadlifts, 95lbs

10 x Thrusters, 95lbs

1:00 Rest

5:00 Exercise Bike