Spit Fire CrossFit JBB: Jun 12, 2011

WOD

ARAP in 15 min
15ft Rope climb x 1
10 Ring dips
20 Wall ball shots 20lb ball

PLT WOD
100 Sit-ups with ab mat
50 Squats
25 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.

06-13-2011