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Athlete Date Sort Location Workout Name Description Results
Aaron Burke 06/05/2013 CrossFit Vise Bronchitis 21-15-9 reps for time of:
Box Jumps, 24"/20" box
Burpees
Sumo Dead-lift High Pulls, 2/1.5 pood

There is 6 minute time cap to complete this workout.		 125 reps
Performed as RX
Aaron Burke 06/03/2013 CrossFit Vise None Three rounds for time of:
25 Double Unders
20 Handstand Push ups
15 Toes to Bar
10 Shoulder to Overhead, 135#/95#
5 (each leg) Reverse Walking Lunges, 135#/95#		 1 rounds 53 reps
Workout Scaled
Aaron Burke 05/31/2013 CrossFit Vise Dead-lifts & Box Jumps Four rounds for max reps of (maximal effort):
225#/155# TnG Dead-lifts, 1 minute
30/24 inch Box Jumps, 1 minute
Rest 3 minutes		 127 reps
Workout Scaled
Aaron Burke 05/28/2013 CrossFit Vise CrossFit LA Baseline For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups
 5m 30s
Performed as RX
Aaron Burke 05/28/2013 CrossFit Vise 1 Minute Burpees As many reps as possible in 1 minute of: Burpees 20 reps
Performed as RX
Aaron Burke 05/26/2013 CrossFit Vise Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 56m 43s
Performed as RX
Aaron Burke 05/24/2013 CrossFit Vise Ten rounds for time of: Ten rounds for time of:
5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single DB Ground to Overhead, 60#/45#
60#/45# DB Walking Lunges, 10 steps
Run 200 meters		 4 rounds 27 reps
Workout Scaled
Aaron Burke 05/22/2013 CrossFit Vise 5 sets as fast and as heavy as possible (or the cu 5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood

You get 1:12 to try and complete a single round followed by 3 minutes rest.		 115 reps
Workout Scaled
Aaron Burke 05/20/2013 CrossFit Vise OHS & Burpees 21-15-9 reps for time of:
Overhead Squats, 135#/95#
Burpees

(10 min time cap)		 90 reps
Workout Scaled
Aaron Burke 05/20/2013 CrossFit Vise Alternating DB Snatch 6-6-6-6-6 reps After a thorough warm-up, complete 6 total reps (3 ea arm), alternating arms after each rep. You may not, at any time, drop the dumbbells. You must show control, all the way to the ground. These will be completed on a 2.5 minute clock. 80 lbs
Performed as RX
Aaron Burke 05/14/2013 CrossFit Vise Front Squat 3x5 WOD Front Squat - 3x5 (sets across)

Use the same weight for all three sets.		 145 lbs
Performed as RX
Aaron Burke 05/14/2013 CrossFit Vise Dead-lift - Box Jump - Toes to Bar WOD AMRAP in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24
9 Toes to Bar		 5m 00s
Workout Scaled
Aaron Burke 05/08/2013 CrossFit Vise Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 57s
Performed as RX
Aaron Burke 05/08/2013 CrossFit Vise Wall Ball Ladder WOD 10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls
Rest 1 minute
30 Unbroken Wall Balls
Rest 1 minute
40 Unbroken Wall Balls
Rest 1 minute
50 Unbroken Wall Balls		 48 reps
Performed as RX
Aaron Burke 05/07/2013 CrossFit Vise Overhead Squat 1 Rep Max - Toes to Bar Practice WO Ten rounds for max load and practice of:
1 Overhead Squat
10 Toes to Bar

Complete on a 4 minute clock.		 155 lbs
Performed as RX
Aaron Burke 05/06/2013 CrossFit Vise Two Minute Defense WOD Five rounds of:
1 Power Clean, 155#/105#
3 Hang Squat Cleans, 155#/105#
2 Jerks, 155#/105#
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Post total time, including the 2 minutes rest.		 12m 42s
Workout Scaled
Aaron Burke 04/26/2013 CrossFit Vise Run - Overhead Squat WOD Five rounds for time of:
Run 400 meters
7 Overhead Squats, 155#/105#

Scale loads as needed.		 15m 04s
Workout Scaled
Aaron Burke 04/22/2013 CrossFit Vise Row - Back Squat - Hang Clean WOD For time:
Row 2000 meters
100 Back Squats, 45#/35#
50 Hang Power Cleans, 165#/115#		 20m 00s
Performed as RX
Aaron Burke 04/19/2013 CrossFit Vise Rope Climb - Clean & Jerk WOD For time:
5 Rope Climbs
5 Clean & Jerks, 145#/115#
4 Rope Climbs
4 Clean & Jerks, 165#/125#
3 Rope Climbs
3 Clean & Jerks, 185#/135#
2 Rope Climbs
2 Clean & Jerks, 205#/145#
1 Rope Climb
1 Clean & Jerk, 225#/155#

There will be 3 different sets of scaling options for each gender and you may not deviate from those options. If you cannot hit a weight, stay there until you get it or time runs out, whichever comes first.		 12m 00s
Workout Scaled
Aaron Burke 04/16/2013 CrossFit Vise Hang Power Snatch - Ab Mat Sit up WOD Four rounds for max load and max reps of:
2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds		 125 lbs
Performed as RX
Aaron Burke 04/15/2013 CrossFit Vise Dirty Thirty WOD For time:
30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings, 1.25/1 pood
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses, 45#/35#
30 Good Mornings, 45#/35#
30 Wall Balls, 20#/14#
30 Burpees
30 Double Unders		 17m 48s
Workout Scaled
Aaron Burke 04/12/2013 CrossFit Vise Dead-lift - Burpee, 13.5 style AMRAP in 4 minutes of:
10 Dead-lifts, 225#/155#
10 Burpees

A four minute bonus will added on to this workout for every 60 reps completed (3 full rounds).		 153 reps
Workout Scaled
Aaron Burke 04/10/2013 CrossFit Vise Hang Power Clean Hang Power Clean 3-3-3 reps

Stay at the same weight or go up each set.Complete on a three minute clock.		 175 lbs
Performed as RX
Aaron Burke 04/10/2013 CrossFit Vise EMOM - Wall Balls Every minute on the minute for 7 minutes of:
7-15 Wall Balls,20#/14#

Pick and stay with the same number.		 105 reps
Performed as RX
Aaron Burke 04/09/2013 CrossFit Vise Press 3x5 Press 3x5

Complete these on a 3 minute clock.

Use 5 pounds more than last time and keep the same weight for all three sets.		 115 lbs
Performed as RX
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