Spit Fire CrossFit JBB: May 1, 2011

WOD for 2 May 2011 is one of the quick girls, take time to work on technique today.

SpitFire Endurance

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×3 min intervals w/3min recovery between intervals

Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts

PTL WOD
Lunges (Each leg)
Push-up's
35-30-20-10

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

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.

WOD- 2 May 2011