Here is the WOD list for the Masters Functional Fitness League in -gym competition.  I think I can start as early as Monday and have to be done by Monday 8/11 at 8pm

MASTERS FUNCTIONAL FITNESS LEAGUE AUGUST 2014 WODS

VIDEO SUBMISSION
1.1 LAST 5 MINUTES
1.2 HEAVIEST LIFT OF EACH REQUIRED
1.3 ROUND 4 & 5
1.4 ENTIRE WORKOUT
1.5 ENTIRE WORKOUT
ONLY IF YOU THINK YOU WILL BE IN TOP 10 IN AGE GROUP

CHANGE: 1.2 PRESS CHANGED TO SHOULDER TO OVERHEAD (press, push press, push jerk or split jerk)

Welcome the the First MFFL Worldwide Regional Competition.

The following are the Workouts you are invited to complete. They can be done in any order and as many times as you like. Results for all must be submitted by August 11 @5 pm. Pacific Time. Video submission must also be submitted if you believe you have a chance to place in the top 10 on any event in your respective division.

As with any athlete, but especially Masters athletes, you must be wise in determining whether or not the workout is one you can do safely.

SAFETY FIRST, WOD RESULT SECOND
WE CARE

MFFL Workout 1.1

911 WORLD TRADE CENTER NORTH & SOUTH

In memory of those who were lost on that day, it is requested that before beginning this workout, a few seconds of silence be observed.

30" AMRAP
1 Bear Complex
1 muscle up or bar muscle up or
3 chest to bar pulls or
5 pull ups
10 Box Jump Over or Step Up Over
15 Wall Balls

Men Weights
65+. 105#.
60-64....115#
55-59.....125
50-54....135
45-49....145
40-44...155
35-39.....165

Women Weights
65+. ..... ..45#
60-64....55#
55-59.....65#
50-55....75#
45-49...85#
40-44..95#
35-39...105#
Bear Complex. Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform the back squat and push press into one fluid movement. Qq
THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR IS EMPTY.  ALL ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY

Wall Balls Shots
Men Aged:
35- 54 WB 20lb. to 10-foot target.
55-64 WB 20lb. to 9 foot target
65+. WB.14lb. to 9 foot target
Women Aged:
35-54 WB 14lb to 9 foot target
55-64. WB 10 lb to 9 foot
Box:
Men 24"; Women 20"

Scaled Division
Men (all age groups)
45# bar
15 jumping pull ups
Box: 20"
Wallball: 14#/9'
Women (all age groups)
35# bar
15 jumping pull ups
Box: 16"
WallBall: 10#/8"

MFFL Workout 1.2.
"He Ain't Heavy, He's my Brother"

The athlete will have 5 minutes to achieve a 1RM for each of the following lifts: Back Squat, Shoulder to Overhead (any style), Deadlift, Bench Press.
Athlete will be allowed 3 attempts at each lift. Following each 5 minute lift period, there will be a 5 minute rest period before the next max lift is attempted. The lifts must be attempted in the order listed above.

This Workout will not have any scaled differentiation for gender or age. Add max single weight from each category for cumulative total for submission.

MFFL Workout 1.3
"The Life You Save Could Be Your Own"
AMRAP
Round 1
4' to complete 50 Air squats 20 hand release push ups
2' tread water. Can use both hands in water to help tread.

Round 2
3' to complete 50 air squats 20 hand release push ups
3' tread water same hand must remain out of water at all times

Round 3
3' to complete 50 air squats 20 hand release push ups
3' tread water other hand must remain out of water at all times

Round 4
3 to complete 50 air squats 20 hand release push ups
4' tread water both hands out of water

Round 5
3 to complete 50 air squats 20 hand release pushups
10' tread water both hands out of water while men hold 10# weight women 5# plate

This is a running clock. Any time remaining from squat/push up section can be used as rest but must be in water treading by end of designated time for squats and push ups. Can be in water while resting holding onto poolside but must be unsupported at beginning of tread period. Once treading time period has been met successfully, athlete transition out of water with clock continuing to run

This Workout format is the same for scaled and Rx divisions.

The head is that part of your body that rests upon your neck. When ANY part of your head or hand is submerged, the Workout is complete.

MFFL 1.4
"Bring Back The 50's, Again & Again & Again, & Again
(aka Ground Hog Day)

5 Rounds For Time (RFT)
50 calorie row
50 Situps
50 lunges
Upon completing the 50 calorie row, an Abmat will be used for the situps. Both hands must touch behind your head on the way down and touch your toes on your way up.

Standards same for Rx and Scaled Divisions

MFFL Workout 1.5
"Lift, Over & Under"
3 RFT
10 Dead Lifts
15 Burpees (bar facing burpees)
50 Double Unders

Men Rx
65+ .............185
60-64........205
55-59.........225
50-54.........245
45-49.........265
40-44........285
35-39.........305

Women Rx
65+..............115
60-64.........135
55-59..........155
50-54.........175
45-49.........195
40-44........205
35-39..........225

Scaled. Men
65+............95#
60-64.....105#
55-59......115#
50-54.....125
45-49.....135
40-44....145
35-39.....155

Women Scaled
65+..........55#
60-64.....65#
55-59......75#
50-54.....85#
45-49.....95#
40-44...105#
35-39......115#

75 singles for jump rope