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Athlete Date Sort Location Workout Name Description Results
Angie Long 07/01/2013 CrossFit Vise Snatch series 3 x1 @ 75% = #75
1x1@80%= #80
1x1@85%= #85
3x1@90%= #90
2x1@85%= #85
2x1@80%= #80		 75, 80, 85, 90, 85, 80 lbs
Performed as RX
Angie Long 06/28/2013 CrossFit Vise None 1 Snatch Balance + 1 Overhead Squat x 7 sets, 1:45 clock 55, 65, 70, 75, 80, 85, 90 lbs
Performed as RX
Angie Long 06/28/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps 135, 145, 155, 160, 165 lbs
Performed as RX
Angie Long 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 1 reps
Performed as RX
Angie Long 06/25/2013 CrossFit Vise None 21-15-9 reps of:
Unbroken Dead-lifts, 255/175		 175 lbs
Performed as RX
Angie Long 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#		 168 reps
Performed as RX
Angie Long 06/24/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 155, 175, 185, 190, 195 lbs
Performed as RX
Angie Long 06/24/2013 CrossFit Vise None Five rounds for time of:
Run 200 meters
15 Chest to Bar Pull ups
15 Handstand Push ups		 2 rounds 22 reps
Performed as RX
Angie Long 06/21/2013 CrossFit Vise Split jerk 1 x 7 Split jerk out of rack 130 lbs
Performed as RX
Angie Long 06/21/2013 CrossFit Vise 3 position halt DL + 1 high hang snatch 1x10 75, 80, 80, 80, 80, 85, 85, 85, 85, 85, 85 75, 80, 80, 85, 85, 85, 85, 85, 85, 85, 85 lbs
Performed as RX
Angie Long 06/21/2013 CrossFit Vise 2 clean, 1 push jerk Every 90 sec. Increase weight each round.
55, 75, 85, 90, 95, 100, 105, 110		 75, 80, 85, 90, 95, 100, 105, 110 lbs
Performed as RX
Angie Long 06/21/2013 CrossFit Vise None 2 High Hang Squat Clean + 1 Push Jerk x 7 sets 75, 85, 90, 95, 100, 105, 110 lbs
Performed as RX
Angie Long 06/20/2013 CrossFit Vise Track torture Run straights @ 70% jog curves easy x 10
Ret
150 m sprint maintaining speed entire distance x 6		 2.00 mi
Performed as RX
Angie Long 06/18/2013 CrossFit Vise Deadlifts On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#		 175 lbs
Performed as RX
Angie Long 06/18/2013 CrossFit Vise None Thruster/Pull up Ladder

On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.		 05 rounds 5 reps
Performed as RX
Angie Long 06/17/2013 CrossFit Vise Snatch off high block mid thigh 5x3 Rest 60 - 90 sec between sets
85
90
95
100 fail x 4

 85, 90, 95, lbs
Performed as RX
Angie Long 06/17/2013 CrossFit Vise Back squat 3, 1, 1, 1, 1 Back squat.
3 @ 81% = 175
1@ 90%= 197
1 @ 95% = 207
1 @ 100% = 220 fail
1 @ 95% = 210		 7 reps
Performed as RX
Angie Long 06/17/2013 CrossFit Vise Tire flips and run 3 RFT - 20 Min. time Cap
10 tire flips
Run 800 meters		 19m 00s
Performed as RX
Angie Long 06/15/2013 CrossFit Vise Power clean, double under db thruster 3 power clean
50 double unders
15 dumbbell thruster #35

6 power clean
50 double under
12 dumbbell thruster #35

9 power clean
50 double unders
9 dumbbell thrusters		 16m 23s
Workout Scaled
Angie Long 06/14/2013 CrossFit Vise 3 position halt DL + 1 high hang snatch 7 x 3 80, 75, 75, 75, 75, 75, 75 80, 75, 75, 75, 75, 75, 75 lbs
Performed as RX
Angie Long 06/14/2013 CrossFit Vise Box jump 20 @ 20"
10 @ 24"
5 @ 26, 27, 28 otal		 35 reps
Performed as RX
Angie Long 06/13/2013 CrossFit Vise Clean off Block just above knee + jerk 5 sets of 3 cleans + 2 jerk off box, just below the knee.
Rest 60-90 sec.

95, 105, 115, 120, miss at 125

Need to get to finger tips! 		95, 105, 115, 120 lbs
Performed as RX
Angie Long 06/13/2013 CrossFit Vise Med ball run and burpee pull ups RX 20/14 med ball 26:00 time limit
Run 1 mile, 60 burpee pull ups
Run 800, 40 burpe pull up
Run 400, 20 burpee pull up

Scaled:
Run 800, 30 burpee pull ups
Run 400, 20 burpee pull up
Run 200, 10 burpee pull up		 25m 43s
Workout Scaled
Angie Long 06/13/2013 CrossFit Vise Handstand hold to total of 4:00 Handstand hold for total of 4:00 in as few sets as possible

1:45
1:10
1:05		 4m 00s
Performed as RX
Angie Long 06/12/2013 CrossFit Vise Jerk dip squat Jerk dip squat 3 x 3

155, 165, 175		 155, 165, 175 lbs
Performed as RX
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