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Athlete Date Sort Location Workout Name Description Results
Aaron Burke 07/11/2013 CrossFit Vise None Seven rounds for time of:
20 Push Press
20 Overhead Squats		 30m 00s
Performed as RX
Aaron Burke 07/09/2013 CrossFit Vise None 15-12-9 reps of:
Dead-lift, 265#/185#

Complete on a 1:45 clock. If you're not where we are at, no worries. Stay where you're at and get through that.		 205 lbs
Performed as RX
Aaron Burke 07/09/2013 CrossFit Vise None Four rounds for time of:
6 Muscle ups
6 Box Jumps, 36 inch box
6 Push Jerks, 185#/130#		 12m 00s
Workout Scaled
Aaron Burke 07/08/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps

Complete on a 2.5 minute clock.		 230 lbs
Performed as RX
Aaron Burke 07/08/2013 CrossFit Vise None On a 5 minute on/3 minute off clock, perform:
5 pull ups
10 Push ups
15 Air Squats

Depending on class size and time, repeat for 3-4 cycles.

The goal is not max rounds. The goal is to maximize your ability to reach a number of rounds and maintain it for all 3-4 cycles. Try not to drop even half a round, each cycle. Learn to pace the fresher rounds since you have no choice in the later rounds.		 4 rounds 3 reps
Performed as RX
Aaron Burke 07/02/2013 CrossFit Vise None 12-9-6 reps of:
Dead-lift, 265#/185#		 205 lbs
Performed as RX
Aaron Burke 07/02/2013 CrossFit Vise None One round every 2 minutes of:
5 Thrusters, 155#/105#
10 Box Jumps, 24"/20"
15 Kettlebell Swings, 1.5/1 pood		 6 rounds 0 reps
Workout Scaled
Aaron Burke 07/01/2013 CrossFit Vise None AMRAP in 10 minutes of:
Burpee Long Jumps, 48 feet
15 Kipping Pull ups		 4 rounds 1 reps
Performed as RX
Aaron Burke 07/01/2013 CrossFit Vise None Back Squats 5-5-5 reps 210 lbs
Performed as RX
Aaron Burke 06/28/2013 CrossFit Vise None 1 Snatch Balance + 1 Overhead Squat x 7 sets, 1:45 clock 115 lbs
Performed as RX
Aaron Burke 06/28/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps 175 lbs
Performed as RX
Aaron Burke 06/27/2013 CrossFit Vise None As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings, 1.5/1 pood
5 Shuttle Runs
Walking Lunges, 24 steps		 7 rounds 20 reps
Workout Scaled
Aaron Burke 06/25/2013 CrossFit Vise None As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#		 165 reps
Performed as RX
Aaron Burke 06/25/2013 CrossFit Vise None 21-15-9 reps of:
Unbroken Dead-lifts, 255/175		 205 lbs
Performed as RX
Aaron Burke 06/24/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 235 lbs
Performed as RX
Aaron Burke 06/24/2013 CrossFit Vise None Five rounds for time of:
Run 200 meters
15 Chest to Bar Pull ups
15 Handstand Push ups		 4 rounds 10 reps
Workout Scaled
Aaron Burke 06/21/2013 CrossFit Vise None 2 High Hang Squat Clean + 1 Push Jerk x 7 sets 175 lbs
Performed as RX
Aaron Burke 06/21/2013 CrossFit Vise None Front Squat 5-5-5-5-5 reps 175 lbs
Performed as RX
Aaron Burke 06/17/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 225 lbs
Performed as RX
Aaron Burke 06/17/2013 CrossFit Vise None Three rounds for time of:
Run 800 meters
15/10 Tire Flips

The time cap for this workout is 20 minutes.		 19m 48s
Performed as RX
Aaron Burke 06/14/2013 CrossFit Vise None Front Squat 5x3 (progressive sets) 165 lbs
Performed as RX
Aaron Burke 06/14/2013 CrossFit Vise None High Hang Squat Snatch 3-2-1-1-1-1-1 reps 105 lbs
Performed as RX
Aaron Burke 06/13/2013 CrossFit Vise Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 3 rounds 0 reps
Workout Scaled
Aaron Burke 06/10/2013 CrossFit Vise None Five rounds of:
Row for Meters, 3.5 minutes
Rest 30 seconds
Mobility Work/Pull up Work/HSPU Work/Barbell Work, 3.5 minutes
Rest 30 seconds

Post total meters rowed.		 4,599 m
Performed as RX
Aaron Burke 06/07/2013 CrossFit Vise None As many reps/rounds as possible in 20 minutes of:
Run 400 meters
15 Kettlebell Swings, 1.5/1 pood
30 Air Squats		 5 rounds 400 reps
Performed as RX
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