Monday: Superfit WOD #5

Strength:

Push Press
3-3-3-1-1-1

(5-10# heavier than last week, 90 seconds rest in between sets)

WOD
12 Minute Time Cutoff

  • Run 800M (*Weight vest optional*)
  • 40 KB Swings (M-70 W-53)
  • M- 20 W-15 Handstand pushups

Then AMRAP of

  • 7 Front Squats (M-165 W-105)
  • 30 Double Unders

You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Score is total number of front squats and double under reps.

48 thoughts on “Monday: Superfit WOD #5

  1. what was the actual distance of the run at superfit?

    1. I think it was somewhere around 650 total… I’m not sure what the track length was, but it wasn’t a full 400m by most accounts

      1. google earth says 650m so good work

  2. 800 meters, twice around the track there

  3. Is the sub for HSPUs the same as the Scaled devision substitution (burpees)?

    1. No, we will do modified HSPU on the box or more than one ab mat. Unless you have shoulder issues than you can do burpees.

  4. ~4.5 rounds with 40# weighted vest run on the gym course

    also, the competitors only did swings to right above the head.

    1. i was just thinking about the way this WOD was scored and it seems like it would heavily favor someone who was lucky enough to have 15 seconds to do a round of double unders, especially with the 2x multiplier, wouldnt it?

      1. no, because it’s based on ranking, so everyone had an equal opportunity to get to the next double under phase… the 2x only applied to the final rank, not to total reps.

      2. that explains it

  5. PP: 111x3x3; 111, 116x1x2
    WoD: 1rd + (7fs) 18du’s; Rx – shallow hspu’s

  6. PP: Worked up to 161 lbs (pr)
    WOD: 3.5 rounds. No vest and a jog for the 800. Calf is getting better. 53 # kb, 105 lb front squat and 90 single unders.

  7. PP: up to 84#
    WOD: 2rds + 7FS + 18DU (35#KB, 67#FS, burpees)

  8. PP: 155 x (3×3)
    185 x 1

    800m row sub
    Kettlebell swings slightly above parallel with floor

    1 round + 4 FS

  9. PP: 155, 155, 260, 165# (skipped last two sets bc of time)
    800m Row, 25# plate for HSPUs (15), 155# FS
    1 rd. + 3 FSes

    1. you crushed that third set

  10. PP: 117, 139, 161, 171, 176, 189(PR)

    WOD: w/ 25# vest and a full 800m, swings per the Superfit standard, two full rounds + 7 FS and 20 DUs

    Started the AMRAP with about 5:45 left. FS were crushing! Great job to everyone at the comp that did this after 4 other WODS!

  11. PP: worked up to 100, which is a PR, I think
    WOD: ran with a vest, but I’m not sure how heavy it was, 35#kb, burpees, 65#fs, 20 du’s/round b/c I still can’t string them together (single, single, double)
    3 rds, 7 fs

  12. PP: up to 85# (pr)
    WOD: 26#kb, 2abmats, 57#fs
    2 rnds even

  13. PP: up to 104# (PR)
    WOD: 2rnds + FS + 10 DU (vest, 35#kb, burpees, 67#)

  14. PP: up to 165.
    WOD: 2 rds + 7 DU (FS @ 135). Confession time. I was probably stricter with the competitors this weekend on the “no rep” HSPU than I was with myself.

  15. 175PP, 3+4 FS rx w/ 20ish lb. vest I think…

  16. 3 rounds (1000m row, 135# FS)

  17. No push press. Weird shoulder pain when I tried to do 77#
    WOD: 2 rds + 6 DUs (35# KB, 2 abmat HSPU, 79# FS)

  18. 177/ 2rds + 2 FS rx w/ ironman vest (don’t know it’s weight)

  19. PP: 140
    WOD: 1 round and 3 FS (53# KB, 90# FS)

  20. Easing back into O-lifting
    5×5 PP 89#

    WOD: 2 rds + 5 steps ups (row, 53# KB overhead, 10 HSPU one abmat, 89# FS, sub 20 steps ups 18# box for DUs)

    First time upside down post injury… been jumping rope too, but not quite ready for DUs yet.

  21. With the nice people at Crossfit Farmland…

    BS 3×5 @ 105 (kept conservative due to some nagging hip crankiness)
    SP 3×5 @ 65

    WOD: 5 rds of
    10 weighted lunges @ 40% 1 RM backsquat (65# for me)
    3 broad jumps
    shuttle run
    rest 45 sec

    total 6:15

  22. PP: 116
    WOD: No weight vest, everything else Rx
    2 Rds +1 FS
    Had to grab another KB in the middle of a wod, due to an equipment mix up.

  23. PP – 200# (PR +13)

    WOD – 1 rnd + 4 FS
    * sub 800m row
    * KBs not to xfit games standards

  24. PP: 126 (pr)
    WOD: 2 rds + 2 FS (1 abmat + 5k plate hspu, rest rx)

  25. PP: 77-99
    WOD: 2 rds (no weighted vest, 45# KB, 1abmat- 10 reps, 77# FS, 90 SU)

  26. PP: 95-140
    WOD: 3 rounds, 7 front squats #111

  27. PP: just did 67#
    Wanted to do this WOD though:
    800 meter run with 22# sandbag
    53# KB swings
    got 5 HSPU’s with an extra ab mat, then tried negatives, then switched to the box… stayed with HSPU’s and working on those rather than moving on to the front squats and double unders.

  28. PP: up to 77# x 3 (pr)
    WOD: 2 rds + 7 FS + 10 single unders (67# / 35# kb / box pu)

  29. pp 62×1
    wod 1 round + 7FS + 75 single unders (20#kb, box pu, 50#fs, SUs)

  30. PP 3×3 (find 3RM, then do 95% and 90% of that x3): 125*, 120, 115

    *not a true 3RM (should have just jumped to 130) but instead of tiring me out by trying 130 my coach instead had me just continue with the 95% and 90% lifts.

  31. Shoulder Press: 135X3, 145,155,160
    WOD: 2 rounds +6 FS

  32. PP: up to 60lbs
    WOD: 800 m row, 35lb KB, Box pushups
    2 rounds+20 single-unders (55lb FS, single-unders)

  33. Run with 22# sandbag
    53# KB and I got about 3 handstand push ups then tried negatives then worked on the box.
    Decided not to move on to front squats.

    1. Oops. Replied twice

  34. Push Press: worked up to 80 kg x 3

  35. 111 lbs is basically my 1RM push press. Now I know.

    For the WOD, I scaled the KB to 35lbs, and did burpees instead of HSPU. Squat weight was 79 lbs and I think I got 1round plus 10DUs (mixing in 3xSUs)

    i.e. “sandbagging”. I didn’t feel I pushed myself hard enough. (OTOH, I’ve been really sore since then.)

  36. On Saturday: men’s scaled division Rx (25# vest, 53# KBS above head, burpees, 105# FS)
    2 rnds + 5 FS

  37. On Saturday
    No pp
    1 round + 5 FS@89# (no weighted run, some kb swings overhead, some Russian)

  38. Finally did the WOD I was supposed to do at superfit
    Scaled div – 25# vest, 53# kb, burpees, 105# FS
    3 rounds even

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