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Athlete Date Sort Location Workout Name Description Results
Alan Masa 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 53m 20s
Performed as RX
Alan Masa 04/18/2012 CrossFit ATP None WOD: 4 Rounds
Reverse Lunges 10 reps L/R (95/135)
KB OHSwing 15 reps (20/32kg)
400 meters
 21m 23s
Workout Scaled
Alan Masa 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 9 reps
Performed as RX
Alan Masa 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 15m 23s
Performed as RX
Alan Masa 03/28/2012 CrossFit ATP WOD 5-3-1 Strict Press
40%x5
50%x5
60%x5

WOD
Four rounds
DL-15 reps F155/M205
Wallball-15 reps F14/M20
Dubs-50
400 meters
 29m 29s
Workout Scaled
Alan Masa 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 33m 00s
Workout Scaled
Alan Masa 03/21/2012 CrossFit ATP WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
 23m 35s
Workout Scaled
Alan Masa 03/19/2012 CrossFit ATP WOD 100 Dubs
90 Air squats
80 Abmat situps
70 Box jumps
60 Ring pushups
50 Snatches F35/M45
40 OH Swings F20/M32
30 HSPU
20 Up/Downs
10 Strict pullups		 44m 14s
Performed as RX
Alan Masa 03/16/2012 CrossFit ATP CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 178 reps
Performed as RX
Alan Masa 03/14/2012 CrossFit ATP Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 58m 38s
Performed as RX
Alan Masa 03/13/2012 CrossFit ATP WOD 21-15-9
Hang Snatch-F65/M95
400 meters		 14m 50s
Workout Scaled
Alan Masa 03/12/2012 CrossFit ATP WOD 4 Rounds:

Back Squat (F115/M155) 8 reps
Jump Slam Ball (F25/M30) 10 reps
Double Unders 30
Sled push 100ft		 18m 55s
Workout Scaled
Alan Masa 03/09/2012 CrossFit ATP CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20-24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar		 6 rounds 216 reps
Workout Scaled
Alan Masa 03/07/2012 CrossFit ATP None Three rounds
OH squats-10 reps and 100 ft OH walk x 2 (F65/M95)
T2B-15 reps
Ring agility weaving and 50 ft walking lunge x 2
100 meter sprint
* penalty if you touch a ring-10 burpees
 25m 04s
Workout Scaled
Alan Masa 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 7 reps
Workout Scaled
Alan Masa 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 5 rounds 0 reps
Workout Scaled
Alan Masa 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 45m 00s
Performed as RX
Alan Masa 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 23m 30s
Workout Scaled
Alan Masa 02/20/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 17m 49s
Workout Scaled
Alan Masa 02/15/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD
Four rounds:
3 Muscle ups
6 HSPU
9 Jump Slamballs
12 DL (F155/M205)
50 Dubs
 21m 21s
Workout Scaled
Alan Masa 02/14/2012 CrossFit ATP WOD WU
Jumprope-10 minutes

WOD
every move done with a F45/M65lb bar

430 meters
43x back squats
43x front squats
43x OH squats
430 meters
43x shoulder press
43x push press
43x push jerk/spilt jerk
430 meters
43x hang power clean
43x hang power snatch
430 meters		 40m 05s
Workout Scaled
Alan Masa 02/11/2012 CrossFit ATP WOD WU
Parking lot drills

WOD
HSPU-25
Wallball situps-50
Pushups release-75
Air squats-100
1 mile run		 23m 30s
Performed as RX
Alan Masa 02/04/2012 CrossFit ATP WOD WU
200 meters
"Baby Cindy"
10 min
5 Pull-ups
10 Push-ups
15 Squats

WOD
Three rounds:
Thrusters-15 reps (F65/M95)
400 meter medball run (F14/M20)
Skin the cat
Double unders-50-150 singles
50 meter partner carry each

 34m 040s
Workout Scaled
Alan Masa 02/03/2012 CrossFit ATP WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 36m 24s
Workout Scaled
Alan Masa 02/02/2012 CrossFit ATP WOD WOD
Five rounds
Deadlift-10 reps (F155/M205)
Pullups-12 reps
400 meters		 24m 29s
Workout Scaled
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