Friday, September 9, 2011


Complete 6 rounds:

Max Rep Plyo Push Ups
20 yard Shuttle Run

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.

*Rest as needed between efforts.

Post fastest time to comments.


Puma said...

Are you READY for some FOOTBALL!!??? - Carport Style

Ed said...


Carport Crossfit said...

a.m. class did a 40yd shuttle.

20yd shuttle:
start @ center. sprint 5yds to the right, 10yds left, 5yds right.

Cori said...

sorry about that on the shuttle. i was looking at the video and it looked like 10 yards to right/10yards to left, etc...and then i watched another video of NFL peeps doing them, and it was the same. but, i'm not an expert on the lines of a football field....i thought the big fat lines were 10 yards, but for all i know it could be 5! haha! oh well...we just did extra work which is good for our fitness!

i can't remember my scores/times. but i know that i did 11-13 pushups each time, my first shuttle was in the 10 sec range, the rest were 9 sec range, and i had one 8.7. :)

Cori said...

i just learned that the big fat lines on the footbal field are 5 yards! and i'm totally laughing at myself! oops.

Amber said...

we may do some of both tonight, 20yds and 40yds.

It took me a couple of rounds to get going this morning. I had to remember how to start fast, stop fast, turn quickly. I felt better every round so I am looking forward to doing this again tonight. I REALLY enjoy these football wods!!

Judy Ranelli said...

I was scaled, so I had to swap hands in boxes Drew drew (ha!) on the mats. And I did the push-ups on my knees. Had to hobble back and forth for the shuttle run 'cause my hamstrings etc. are still sore. ;^)

Puma said...

I LOVE FRIDAY NIGHT FOOTBALL WODS! Should have listened to Kelly; pulled quad badly right out of the gate in shuttle run and couldn't get a decent time. Hope I'm well for next Friday! 30/9, 15/9, 13/12, 14/11, 13/9, 13/8