Spit Fire CrossFit JBB: May 25, 2011

5-26-2011

WOD
As many rounds rounds as possible in 15min

15-Chest to bar pull ups
30- Ring L sit

PLT WOD
Annie
50-40-30-20-10
Double-unders
sit -ups

Spit Fire Endurance will be posted at 8am
Sorry that the Endurance was not posted today. computer problems today. I will be on it tomorrow.

5-25-2011

WOD
7 Rounds for time

35 Double-unders
1 Snatch

PLT WOD
Ryan
5 Rounds of
7 Muscle-ups
21 Burpees

Spir Fire Endurance-
Choose a sport
Run-Bike-Swim-C2
Swim-SC:10 LC:15 UC:20
Bike-SC: 60 LC:75 UC:90
Run-SC: 25 LC:60 UC:90
C2-SC:15 LC:20 UC:25

What it means:

WOD: "Workout Of the Day". These are updated directly from the CrossFit website with a 3-day delay. This is due to CrossFit classes offered at our H6 Fitness Center everyday. The CrossFit website shows rest days that our classes do not reflect.

SpitFire Endurance: For CrossFit individuals who wish to get even more out of their CrossFit workout. Give Max Effort. Enjoy.

PTL WOD: For PTL's to have a guide for there PT sessions while working in large groups with little to no equipment needed, while still operating under the fundamentals of functional fitness.