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Athlete Date Sort Location Workout Name Description Results
Angie Long 09/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 09s
Performed as RX
Angie Long 08/13/2013 CrossFit Vise None Deadlift 5-3-2-5 reps 230 lbs
Performed as RX
Angie Long 08/13/2013 CrossFit Vise None Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

There will be a 20 minute cut off for this workout.		 237 reps
Performed as RX
Angie Long 08/12/2013 CrossFit Vise None Overhead Squat 5-3-2-9 reps

5-3-2 are warm up sets used to work up in weight to your work set of 9 reps, unbroken. Over the course of the next 3 weeks, the work set will increase by 3 reps at which you will try to complete with the same weight. 		85, 90, 95, 95 lbs
Performed as RX
Angie Long 08/12/2013 CrossFit Vise None Seven rounds for time of:
10 Dead-lifts, 185/135
10 Hand Release Push ups		 8m 11s
Performed as RX
Angie Long 08/12/2013 CrossFit Vise None Overhead Squat 5-3-2-9 reps

5-3-2 are warm up sets used to work up in weight to your work set of 9 reps, unbroken. Over the course of the next 3 weeks, the work set will increase by 3 reps at which you will try to complete with the same weight. 		95 lbs
Performed as RX
Angie Long 08/09/2013 CrossFit Vise None Snatch
Every minute on the minute for ten minutes complete 1 snatch (full squat).

Move up in weight for the first 5 rounds then maintain or move slowly up after that for the remaining 5.		 95 lbs
Performed as RX
Angie Long 08/09/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps
Then 1x15		 165 lbs
Performed as RX
Angie Long 08/07/2013 CrossFit Vise None For time:
Row 1500 meters
20 Burpees
1 Legless Rope Climb
5 Shoulder to Overhead, 115/75
Row 2500 meters
35 Burpees
2 Legless Rope Climbs
10 Shoulder to Overhead, 115/75
Row 3500 meters
45 Burpees
3 Legless Rope Climbs
15 Shoulder to Overhead, 115/75
Row a 5k
15 Shoulder to Overhead, 115/75
3 Legless Rope Climbs
45 Burpees
Row 3500 meters
10 Shoulder to Overhead, 115/75
2 Legless Rope Climbs
35 Burpees
Row 2500 meters
5 Shoulder to Overhead, 115/75
1 Legless Rope Climb
20 Burpees
Row 1500 meters
 5 rounds 8 reps
Performed as RX
Angie Long 08/06/2013 CrossFit Vise None 21-15-9 reps of:
Dead-lift, 275#/205#

Complete on a 2 minute clock.		 185 lbs
Performed as RX
Angie Long 08/05/2013 CrossFit Vise Back squat 5x3 and 1x15 Back squat 5x3
175, 175, 185, 190, 205

Back squat 1 x 15 @ 165
 175, 175, 185, 190, 205 165 x 15 lbs
Performed as RX
Angie Long 08/05/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps
then, 1x15 reps		 205 lbs
Performed as RX
Angie Long 08/02/2013 CrossFit Vise None Below the Knee Hang Power Clean + 2 Split Jerks, 7 sets

Pause for a 2 count at the bottom of the first jerk dip. Complete on a 90 second clock.		 95 lbs
Performed as RX
Angie Long 07/30/2013 CrossFit Vise None As many rounds as possible in 10 minutes of:
12 Handstand Push ups
18 Pull ups
12 Pistols		 1 rounds 36 reps
Performed as RX
Angie Long 07/29/2013 CrossFit Vise None Five rounds for time of:
10 Burpees
10 Shoulder to Overhead, 135#/95#
25 Double Unders		 15m 00s
Performed as RX
Angie Long 07/26/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps
Front Squat 1x15		 165 lbs
Performed as RX
Angie Long 07/18/2013 CrossFit Vise None For time or reps:
Run 1.5 miles
50 DB Snatch, 60#/40#
25 Wall Balls, 20#/14#
Run 1 mile
40 DB Snatch, 60#/40#
20 Wall Balls, 20#/143
Run 800 meters
30 DB Snatch, 60#/40#
15 Wall Balls, 20#/14#
Run 400 meters
20 DB Snatch, 60#/40#
10 Wall Balls, 20#/14#		 5m 00s
Performed as RX
Angie Long 07/16/2013 CrossFit Vise Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 3 rounds 13 reps
Performed as RX
Angie Long 07/15/2013 CrossFit Vise None EMOM for 7 minutes 3 reps of high bar back squat
85% of 1 RM = 195		 195 lbs
Performed as RX
Angie Long 07/14/2013 CrossFit Vise None CrossFit for Hope - CrossFit for Livia
3 rounds - q minute each station, 1 minute rest between sets

Burpees
Snatch @ #55
Box jumps @ 20"
Thrusters @ 55#
Chest to bar pulups		 186 reps
Performed as RX
Angie Long 07/13/2013 CrossFit Vise None Power snatch touch n go
12 reps, rest 1:30
9 reps rest 1:00
6 reps rest 30 sec
3 reps

RX was 95, I used 80		 80 lbs
Performed as RX
Angie Long 07/13/2013 CrossFit Vise None 5 squat cleans @ 115
20 ring dips
4 squat cleans @ 115
15 ring dips
3 squat cleans @ 115
10 ring dips

Supposed to have done handstand walks
50 feet, 40feet, 30 feet Not good		 115 lbs
Performed as RX
Angie Long 07/12/2013 CrossFit Vise None Filthy 35
24" box jumps
Kettle ell swings 1 pood
Walking lunges
Knees to elbow
Push press at #35
Good mornings at #35
Wall balls 20#
Burpees
Double unders		 226 reps
Performed as RX
Angie Long 07/11/2013 CrossFit Vise None Power clean and push jerk
95, 105, 110 Face plant today		 95, 105, 110 lbs
Performed as RX
Angie Long 07/10/2013 CrossFit Vise None Clean and jerk off high box (lift box plus red weight)
7x1 - 85, 95, 105, 115, 120, 125, 130 10# PR

Clean and jerk
3x1@ 75%= 92
1x1@80%=105
1x1@85%=112
1x1@90%=120
3x1@85%=112
2x1@80%=105

Front squats 5x3@ 165#		 92, 105, 112, 120, 112, 105 lbs
#165 lbs
Performed as RX
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