FTF Chubb Event 5 
216 foot shuttle sprint
18 feet up and back
36 feet up and back
54 feet up and back
-Both feet must cross each line and you must touch each line with both hands.

19.97 seconds

Notes: My turn technique was not efficient, especially with the requirement for both feet to cross the line. Ran with Luke and Paul who both finished under 17.50 seconds.

Sprint Conditioning
Preferably completed on grass
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Notes: This was done at Penns Grove football field. Shuttles were to the 5 and back, 10 and back, 15 and back and 20 and back before sprinting to midfield. Completed each round in a minute or so and was fully recovered by the next interval. 

Midline
3 Sets:
20 Weighted Sit-Ups
100 Meter Sandbag Walk (100)

Rest 2:00 between efforts.

Notes: Held 10lb plate overhead for weighted sit-ups. Ball carry was from garage door across cul-de-sac and back to mailbox. 

A: 27-21-15-9 reps of:
Calories, C2
Bench Press (95)

Notes: The intent was to go unbroken on the bench press -- this was done pretty easily, next time should scale up to 115lbs. Rower was being used so I subbed cals on Precor upright. This was equivalent time-wise, but didn't fatigue me in the same way that rower would have.

B: Shoulder Press
3-3-3-3-3
155lbs

C: Core Conditioning
Every 3 minutes, for 5 rounds complete:
300ft shuttle run (6X50ft -- side to side on basketball court)
30 seconds hollow hold

Double Shuttle
Complete 5 rounds of:

Sprint 20 yds – 40yds – 20yds shuttle drill
8 Kettlebell Swings @ 44lbs
16 Push Ups

*Rest 1 minute between rounds.

Notes: Workout at No Excuses. For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

20 Calorie Row
30 Burpees
40 Two-Arm DB G2O, anyhow @ 30lbs
50 T2B
100m OWL @ 45lbs
150-foot sprint

Note: Sprint was down and back full court at YMCA.

2016 Crossfit Games Events 4&5 Masters Division
A: For Time:
22 T2B
22 Clean & Jerks @ 95/65lb.
160m Shuttle Sprint
Time cap: 5 minutes

Event 5 begins 1 minute after Event 4.

B: 1-rep max clean and jerk
Time cap: 5 minutes

Notes : Used womens rx'd weight for clean and jerks. Shuttle was longways on YMCA basketball court. Ran down and back twice. Best lift for part B was 190lbs, matching a PR!

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

9:59

Notes: Workout at No Excuses. Scaled to 3/4 body-weight deadlifts (165lb.)  Sprint was from mailbox across court and back. Time included walk to and from end of driveway (except last round -- time was stopped at mailbox).

A: EMOM 10:
Odd: 1 Power Clean & Jerk @ 70%
Even: 13 Calorie Row
*do not exceed these numbers today

B: AMRAP 6:
2 Alternating 1-Arm DB Snatches
2 10m Shuttle Runs
4 Alternating 1-Arm DB Snatches
4 10m Shuttle Runs
6 Alternating 1-Arm DB Snatches
6 10m Shuttle Runs...

Continue as high as possible within (6) minute time cap.

A: Used 130lbs for C&J. Based on 185lbs max.
B: Finished 10s + (3) DB Snatches. Used 55lb DB.

A: For Time:
9 Hang Cleans @ 155lbs
10 Ball Slams
6 Hang Cleans @ 155lbs
15 Ball Slams
3 Hang Cleans
20 Ball Slams

B: 6 RFT:
One-Arm KB Swings, 10 reps, alternate arms
Lateral Box Shuffle, 8 reps each side, 12" box
10-20-10yd Shuttle Run

 9:49

C: Tabata Battle Ropes

Notes: Power Cleans were SLOW. Broke them up into sets of 3 with :30 or so between efforts. Should have scaled down to 135lbs to be able to sprint through WOD. All Ball Slams were unbroken. Mixed up double wave and alternating wave on battle ropes.

Seven Rounds. One Minute Rest Between Efforts.
5-10-5 yard Shuttle Run
5 Power Snatches @ 95lbs
7 Box Jumps @ 20"

10 Snatches @ 95lbs
200' Shuttle Run
8 Snatches @ 105lbs
200' Shuttle Run
6 Snatches @ 115lbs
200' Shuttle Run
4 Snatches @ 125lbs
200' Shuttle Run
2 Snatches @ 135lbs
200' Shuttle Run

Note: Shuttle Run completed at Basketball Court -Jennersville Y. Two times down and back.

Snatches felt great. Attempted to hit 1RM following WOD. Succesful at 140&145lbs.

A: 6 Rounds:
3 Hang Cleans @ 75% of 1RM
5-10-5 Shuttle Runs
*Rest :90 seconds between sets.


Use 145lbs for hang cleans.


B: Core Cashout
V-ups 3X12
Arch Rocks 3X12

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill

8 Ball Slams @ 25lbs

16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 ball slams and 16 pushups. Rest 1 minute and repeat...

A:
Masters Event 3
SQT
3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint, 50 yards there and back twice

6:20 

Notes: Sprint wall to wall in long hallway at Y outside fitness center. All snatches were unbroken at 95 pounds.

B:
L-Sit Crunches 3X12
Arch Rocks 3X15
Arnold Press 3X10 @ 27.5 pounds

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
(7) SDHP @ 75-pounds
(14) OHS @ 75-pounds
*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform (7) SDHP & (14) OHS and repeat...

21 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
21 HSPU

15 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
15 HSPU

9 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
9 HSPU

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings @ 44lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 KB Swings @ 35lbs
12 Ball Slams @ 25lbs

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 12 ball slams. Rest 1 minute and repeat...

1A: 3 x ME Strict Pull-ups
1B: 3 x 12 Weighted Situps - 25lb Med Ball

-then-


Two Rounds:
200' Shuttle Run (50' back and forth x 4)
20 DB G2O 27.5lbs (use two dbs)
20 HSPU
20 Lateral Burpee Box Overs

Notes: Burpees done over trash can at Y -- 18" hurdle.

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Ball Slams @ 25lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 ball slams and 16 pushups. Rest 1 minute and repeat...