Spit Fire CrossFit JBB: Jun 7, 2011

WOD
30 Burpees
45 Pound Two arm ground to over head 40 reps
50 Toes to bar
100 foot walking lunges with 45 pound plate over head
150 sprint

PLT WOD

20 min ARAP
25 Handstand Push-Ups
50 Pistols
75 Pull-Ups

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.

06-06-2011