Alan Masa

Hometown:

Dania Beach

Gym:

CrossFit ATP

Gender:

Male

Age:

Height:

5' 8"

Weight:

195 lbs

February 29, 2012

Performed at:	CrossFit ATP
Workout Name:	WOD
Description:	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
Results:	7 reps Workout scaled
Modifications at:	65
Warmup:	400 meters Burgener warmup

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