Workout of the Day


Ace of Spades

Crossfit214_Ross_JafetWallballs_small
WODS for Tues Oct 21, 2014

  • Advanced WOD

    “Fight Gone Bad”
    Three rounds for reps, one minute at each movement. Rest 1minute between rounds. There is no rest between movements.

    Wallball 20-10/14-9
    SDHP 75/55
    Box Jump 20in
    Push Press 75/55
    Row Cal

    RSVP

  • Foundations WOD

    5 Rounds for reps:
    Push-Ups
    Pull-Ups

    There is no time component to this workout but movements are unbroken

    RSVP

  • Power Athlete WOD

    A. OT2M x 5 sets: 3 Back Squats
    B. 1RM Weighted Pullup in 10 min, rest 2 minutes
    THEN 3 sets OT2M AMRAP (-1) pullups at 50% of 1RM
    C. 3 sets: 30s weighted plank, rest 90s

    RSVP