Spit Fire CrossFit JBB: Jun 4, 2011

WOD

40lb Dumbbell hang snatch right arm 10 reps
15ft rope climbs 1 Assent
40lb Dumbbell hang snatch left arm 10 reps
15ft rope climbs 1 Assent

PLT WOD
APFT

2 min push ups
2 min sit-ups
2 mile run

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