Spit Fire CrossFit JBB: May 28, 2011

WOD
21-15-9 Reps for time
315 LBS Dead Lift
30 in Box Jump

PLT WOD
50 Rounds
1 Squat
1 Push-up
1 Sit-up
1 Supperman
1 Tuck Jump

Spit Fire Endurance
Choose one Bike Swim Run
9 min TT

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.

5-29-2011