Speed Racer


Way To Represent!

WOD 8/28/12

Back Squat: 1X3 @ 80%, 1X3 @ 85%, 1X1 @ 90%, 2X1 @ 95% – rest 2:00-3:00 between sets.



4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor. The clock does not stop for the entirety of the workout.


Monday, September 3, we will only have the 11:30 class in observance of Labor Day.

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Showing 10 comments
  • JJ

    interesting wod. luckily i think im the only person in the box who likes split jumps. clint you have no chance

    see yall at 5pm but hopefully not every registered member like today lol. BIG 5 pm

  • Clint

    Sorry JJ. Can’t go tomorrow and I told you last week, I am never doing split jumps again. You can beat me on every WOD for the rest of the week and it won’t make up for the thrashing you took today.

  • Sheree Pierce

    I liked this one. I like lots of commotion…kind of distracts me. I cut my reps down so I would do more than just jumping lunges but I still worked the full 2 mins. Was glad for to see that last round, though.

  • Danielle H

    I like the sound of this WOD! See ya’ll at 7!

  • Tiffany

    Ahh! I wanna do this wod!! It’s tough trying to find a box that compares to CFB. Miss y’all!

  • nakia L

    Only 1round each 2mins but got 10FS each rd @95# total of 40 🙂

  • Neal

    We miss you guys too Tiffany!

    worked up to 310# on back squat… felt like a 1 rep max

    then 88reps/5FS – 80/4 – 80/5 – 70/7 @ 200#

  • Kay

    Tough WOD today. New BS max 235lbs. Woo-hoo!

  • Jj

    100/5 77/5 76/5 73/5 used 145. Rx.
    Didn’t quite get “max effort”

  • Josh T.

    91/5, 70/5, 70/5, 70/6 @ 185#
    very fun wod!

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