2011 Games Master WOD Event #3

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

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;

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;

Charm Mathis 1st Place – Femme Fit 2011 – Masters 50+

Max rounds in 12 minutes

• 6x Bench Press
• 9x Deadlift

*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;

10 overhead squats
50 double unders

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.