Alan Masa

Hometown:
Dania Beach
Gym:
Gender:
Male
Age:
63
Height:
5' 8"
Weight:
195 lbs

December 30, 2011

Performed at: CrossFit ATP
Workout Name: WOD
Description: WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint
Results: 21m 00s
Workout scaled
Modifications at: 95

36 similar workouts

Date Name WorkoutDescription Results
04/23/2012 WOD Bring your running shoes and jumprope !!!! 53m 20s
Performed as RX
04/02/2012 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
03/28/2012 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
03/26/2012 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
03/21/2012 WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
23m 35s
Workout Scaled
03/19/2012 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
03/13/2012 WOD 21-15-9
Hang Snatch-F65/M95
400 meters
14m 50s
Workout Scaled
03/12/2012 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
02/29/2012 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
02/27/2012 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
02/24/2012 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
02/22/2012 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
02/20/2012 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
02/15/2012 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
02/14/2012 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
02/11/2012 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
02/04/2012 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
02/03/2012 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
02/02/2012 WOD WOD
Five rounds
Deadlift-10 reps (F155/M205)
Pullups-12 reps
400 meters
24m 29s
Workout Scaled
01/30/2012 WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


17m 53s
Workout Scaled
01/23/2012 WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90
33m 040s
Workout Scaled
01/23/2012 WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90
14m 43s
Workout Scaled
01/20/2012 WOD WU
10 minutes
jumprope 1min/burpees 1min

WOD

1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R
8 rounds 0 reps
Workout Scaled
01/18/2012 WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95
800 meters
46m 00s
Workout Scaled
01/14/2012 WOD Saturday Surprise WOD!
Hint: reps are points and it's a partner WOD
25m 28s
Workout Scaled
01/13/2012 WOD WU
Agility Ladder
Mobility drills

WOD

AMRAP
200 meters
Sled push-100ft (Low Bar)
Wall Jump-2 jumps
Power Snatch-3 reps F75/M115

5 rounds 0 reps
Workout Scaled
01/06/2012 WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters
29m 28s
Workout Scaled
01/04/2012 WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups
19m 45s
Workout Scaled
01/02/2012 WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
19m 45s
Workout Scaled
12/31/2011 WOD WU:
Parking lot drills

WOD:
1 mile
50x air squats
50x push-up release
50x wall balls (F14/M20)
1 mile
27m 11s
Workout Scaled
12/30/2011 WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint
21m 00s
Workout Scaled
12/29/2011 WOD WOD

21-15-9
OHS (f75/m115)
Box jumps
HSPU
9m 24s
Workout Scaled
12/28/2011 WOD WU:
800

5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

35m 08s
Workout Scaled
12/27/2011 WOD 3 rounds

Deadlift 10 reps (F135 - M 185)

Wall ball sit-ups 15

400 meters
13m 45s
Workout Scaled
12/23/2011 WOD WU

Joint mobilty
Tabata-8 rounds
airsquats/pushup release

WOD

Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters
28m 53s
Workout Scaled
12/16/2011 WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints
21m 26s
Workout Scaled