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Athlete Date Sort Location Workout Name Description Results
Aaron Burke 04/08/2013 CrossFit Vise Run 400 meters - squat snatch - box jump WOD Three rounds for time of:
Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24" box		 16m 48s
Workout Scaled
Aaron Burke 04/05/2013 CrossFit Vise Sprint - KB Swings - Single Unders - Lunges - Knee Ten rounds for time of:
Sprint 75 meters
10 Kettlebell Swings, 1.5/2 pood

There is a 15 minute time cap to this workout.

followed by,

Five rounds for time of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows		 135 reps
Workout Scaled
Aaron Burke 04/04/2013 CrossFit Vise CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 45 reps
Workout Scaled
Aaron Burke 04/04/2013 CrossFit Vise CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 16 reps
Performed as RX
Aaron Burke 04/03/2013 CrossFit Vise Front Squat - Bar Facing Burpee WOD Five rounds for time of:
10 Front Squats, 95#/65#
10 Bar Facing Burpees		 8m 35s
Performed as RX
Aaron Burke 04/02/2013 CrossFit Vise Dead-lift 1x5 This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.

Compare to February 28th, 2013.		 225 lbs
Performed as RX
Aaron Burke 03/20/2013 CrossFit Vise Row 1000 Meter Intervals Five rounds, each for time, of:
Row 1000 meters
Rest 3 minutes (or alternate with a partner)		 20m 11s
Performed as RX
Aaron Burke 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 185 lbs
Performed as RX
Aaron Burke 03/14/2013 CrossFit Vise CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 6 rounds 15 reps
Performed as RX
Aaron Burke 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 28s
Performed as RX
Aaron Burke 03/06/2013 CrossFit Vise Kettlebell Swings - Burpee WOD Five rounds for time of:
10 Kettlebell Swings, 1.5/1 pood
10 Burpees

There is a 6:15 minute time cap. If you choose to take this challenge, for every rep you do not complete, you will have 300 meters of rowing (must be completed by Thursday). For example, if you miss the last 10 burpees, you will have to row 3000 meters.

The scaled challenge is to drop the reps to 7 reps of each movement. The penalty is then 150 meters of rowing for every rep not completed.

The final rep scheme that can be chosen is 5 reps of both movements. There is no challenge or penalty but the 6:15 minute time cut off remains.		 6m 13s
Performed as RX
Aaron Burke 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across) 155 lbs
Performed as RX
Aaron Burke 02/27/2013 CrossFit Vise Row, Box Jumps, DB Push Press, Walking Lunges WOD Four rounds for max reps of:
Row for Calories, 1 minute
20 inch Box Jumps, 1 minute
40#/25# DB Push Press, 1 minute
Walking Lunges, 1 minute
Rest 1 minute.

 329 reps
Workout Scaled
Aaron Burke 02/25/2013 CrossFit Vise Snatch Technique / Heavy DB Snatch - Ring Dip WOD The first part of class will be spent working progressions for the snatch and allowing athletes to practice the snatch.

Each class will finish with:

Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips

Scaled loads for the snatch are:

Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#

Scale ring dips to:

Straight bar dips
Feet elevated push ups
Push ups		 15m 00s
Workout Scaled
Aaron Burke 02/23/2013 CrossFit Vise Surprise Team Workout - Wheelbarrow In teams of 4, complete the following for time of:
Partner Wheelbarrow (Triton), 32 trips
250 Wall Balls, 20#/14#
200 DB Snatch, 50#/35#
150 Hand Release Push ups

Complete in any order, go back and forth. All team members must make 8 trips with wheelbarrow as well as be carried 8 trips.

Wall balls may be scaled but the DB snatch weights may not.		 28m 17s
Performed as RX
Aaron Burke 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 00s
Workout Scaled
Aaron Burke 02/19/2013 CrossFit Vise None Three rounds for time of:

Row 500 m
21 kettlebell swings 1.5/1 poods
12 box jumps, 30/24 inch box		 13m 14s
Performed as RX
Aaron Burke 02/18/2013 CrossFit Vise Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 00s
Workout Scaled
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