WOD- 11 May 2011

Can you feel the excitement, another arm blaster here to stay.

As Many Rounds as Possible in 20 Mins.
5 Chest to Bar Pull-Ups
10 Wall Ball Shots, 20 lbs
15 Kettlebell Swing, 1.5 POOD (54 lbs)

SpitFire Endurance

Rest Day

PTL WOD
Run 1 Mile
50 Push-Ups
100 Squats
Run 1 Mile

Good Scores all around on this exhausting WOD, great job everyone.

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.

WOD- 10 May 2011

Thrusters and Burpees galore, today's WOD is going to be a lot of fun

5 Rounds For Time
15 Reps, 95lb Thrusters
15 Bar Facing Burpees

SpitFire Endurance

Chose ONE of The Following Sports:

Swim,Bike, Run, C2

2x10min, Rest 5min Between intervals

Then

2x2min, Rest 1min Between intervals

Hold distances/speeds or watts as consistent as possible on each interval.

PTL WOD
Run 800 Meters
50 Squats
50 Sit-Ups
3 Rounds

Great Job on the 21-15-9 yesterday, it was a rough one.

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.