CrossFit Central: Building a Fit Community - 30 on 30 off

It was hard work, but not too hard. Progress kind of snuck up on me after 4 weeks I felt much stronger.
Joan Clark

30 on 30 off

By Indoor WOD, on 22-01-2010 08:36

Views : 250

Pic: Coach Travis Holley and the plyo-push up. Touch your chest to the ground, then push away from the ground with enough force to clap your hands together in the air.

WOD
Complete 6 rounds of 30sec of max reps, 30sec of rest of each movement before moving to the the next:
Row (calories)
Box Jump
Plyo-Push Ups
*keep a running total of all reps for all movements. You will have one big number at the end.

Post score and thoughts to comments!

Last update : 22-01-2010 08:36

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By: atticus (Guest) on 22-01-2010 13:41

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By: atticus (Guest IP 70.124.57.95) on 22-01-2010 13:41

167 rx'd

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By: Garth (Guest) on 22-01-2010 13:01

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By: Garth (Guest IP 66.77.82.6) on 22-01-2010 13:01

56 cal, 66 pu, 118 on the box = 240 total

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By: Wes C (Guest) on 22-01-2010 09:23

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By: Wes C (Guest IP 76.203.245.102) on 22-01-2010 09:23

Felt as good today as I have in a LONG time! Have a great weekend.

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