3 rounds for time
Women 40-49
2 Muscle-ups, 105 pound Thruster, 8 reps
Women 50-54
9 Chest-to-bar pull-ups, 95 pound Thruster, 8 reps
Women 55-59
9 Pull-ups, 65 pound Thruster, 8 reps
Women 60+
3 Pull-ups, 65 pound Thruster, 8 reps
Men 40-49
4 Muscle-ups , 135 pound Thruster, 8 reps
Men 50-54
3 Muscle-ups , 135 pound Thruster, 8 reps
Men 55+
9 Chest-to-bar pull-ups, 115 pound Thruster, 8 reps
Leita Hobby – 73 years old
4 rounds for time:
- row 500 m
- run 400 m
In 5 min find your 1 rep max power snatch
followed immediately by 3 min of the “double-under ladder”
10, 20, 30, 40, 50, 60, 70, 80, 90, 100 of
unbroken double-unders. Complete 10 unbroken double-unders.
Stop. Complete 20 unbroken double-unders. Stop. Complete 30 unbroken double-unders. Stop. So on and so forth until the 3 min cut off is up.
*At the end of the 3 min your highest consecutive double under set completed will be added to your 1rm power snatch.
Example 190 lb power snatch followed by a top set of 40 unbroken double unders equal a score of 230 (190+40=230)
* Once you begin your double unders you can not alternate between jump rope singles & double unders
.jpg)
Angie Bender - National Naturals: 1st in Grand Masters & 3rd in Master!
3 rounds – 40 Seconds On/ 20 Seconds Off of…
*repeat this cycle 2 more times for 3 rounds – score is total reps
Weights;
| Men OHS | Men DB PP | Age | Women OHS | Women DB PP |
|---|---|---|---|---|
| 95 | 40 | 40-49 | 65 | 25 |
| 85 | 35 | 50-54 | 55 | 20 |
| 75 | 30 | 55-59 | 55 | 20 |
| 65 | 25 | 60-65 | 45 | 15 |
| 55 | 25 | 65+ | 33 or 35 | 15 |
Movement Standards for each station:
Overhead Squat – barbell must be locked out overhead while the athlete squats to a depth below parallel at the bottom of the squat. At the top the athlete must stand completely upright with the knee and hip completely open.
Wall climbs – start with toes and chest touch the ground to toes and chest touch the wall back to ground is 1 rep.
DB Push Press – must move the dumbells from the shoulder to overhead. At the top the arm must be locked out and the ear visibly in front of the arms, while at the same time standing tall with the knee and hip completely open.
Box Jump – jump and land with both feet landing on the top of box. Jumping off the box is permitted provided the athlete finishes his/her hip either in the air or on top of the box.
Abmat sit up- shoulder blades much touch the ground, upper torso at least 90 degrees at end of rep.
Complete as many reps as possible in 6 minutes of:
200 m run
30 wall balls
20 toes to bar
30 box jumps 24"/20"
20 sumo deadlift high pulls 53/35
30 burpees
20 shoulder to overhead
weights;
| Men | Age | Women |
| 135 | 40-49 | 95 |
| 125 | 50-54 | 85 |
| 115 | 55-59 | 75 |
| 105 | 60-64 | 65 |
| 95 | 65+ | 45 |
Charm Mathis 1st Place – Femme Fit 2011 – Masters 50+
Max rounds in 12 minutes
| Men Bench | Men Deadlift | Age | Women Bench | Women Deadlift |
|---|---|---|---|---|
| 225 | 275 | 40-44 | 105 | 185 |
| 215 | 255 | 45-50 | 95 | 165 |
| 205 | 235 | 50-54 | 85 | 155 |
| 195 | 225 | 55-60 | 75 | 135 |
| 185 | 205 | 60+ | 65 | 115 |
*women's bench weight updated 10.26.2011
Sally and Terry rep'ing the Masters at CrossFit Silicon Valley Oktoberfit
Three rounds for time:
100 m waiter walk, right hand with DB
40 abmat sit-ups
100 m waiter walk, left hand with DB
30 good mornings – men 45 lb bar, women 33 lb bar
click here for waiter walk demo
DB weights;
|
Men’s Weight |
Age Group |
Women’s Weight |
|
50 lbs |
40-45 |
35 lbs |
|
50 lbs |
45-50 |
35 lbs |
|
45 lbs |
50-55 |
30 lbs |
|
40 lbs |
55-60 |
25 lbs |
|
40 lbs |
60-65 |
25 lbs |
|
35 lbs |
65+ |
20 lbs |
3 rounds for time:
10 overhead squats
50 double unders
|
Men’s Weight |
Age Group |
Women’s Weight |
|
135 lbs |
40-45 |
95 lbs |
|
135 lbs |
45-50 |
95 lbs |
|
115 lbs |
50-55 |
85 lbs |
|
95lbs |
55-60 |
75 lbs |
|
75 lbs |
60-65 |
55 lbs |
|
65 lbs |
65+ |
45 lbs |
For Time;
10 rounds of
- 5 pull-ups
- 10 push-ups
- 15 squats
AMRAP 5 minutes
10 push-ups
15 GHD sit-ups
20 squats
then, immediately
AMRAP 5 minutes:
Turkish Get-ups (under 55=53/35#, 55-65=35/26#, over 65=26/18#)
Score is max combined reps.
