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Athlete Date Sort Location Workout Name Description Results
Angie Long 06/11/2013 CrossFit Vise Bar muscle up and kbell snatch Three rounds for time of:
10 Bar Muscle ups using box n plates
10 KB Snatches, 2/1.5 pood		 9m 13s
Workout Scaled
Angie Long 06/11/2013 CrossFit Vise Warm up with deadlift and double unders/run Deadlift warmup

Double unders 10, run to stop sign then 20, 30, 40, 50
 175 lbs
Performed as RX
Angie Long 06/11/2013 CrossFit Vise Push press Push press 3 x 5 @ #110 110 lbs
Performed as RX
Angie Long 06/11/2013 CrossFit Vise Strict press Strict press 6x3 @ 82.5% = 80
 85, 80, 80, 80, 80, 80 lbs
Performed as RX
Angie Long 06/11/2013 CrossFit Vise Good mornings 4 x 10 85, 85, 85, 90 lbs
Performed as RX
Angie Long 06/10/2013 CrossFit Vise Timed rows for 3.5 minutes Five rounds of:
Row for Meters, 3.5 minutes
Rest 30 seconds
Mobility for splits/squat holds/handstand hold/wrist flexibility/
3.5 minutes
Rest 30 seconds

Post total meters rowed.		 3986.00 mi
Performed as RX
Angie Long 06/10/2013 CrossFit Vise Snatch off high block mid thigh 5x3 Rest 60 - 90 sec between sets
85
90
95
100
100
 85, 90, 95, 100, 100 lbs
Performed as RX
Angie Long 06/10/2013 CrossFit Vise Snatch pull 2x5@ 135 135 lbs
Performed as RX
Angie Long 06/10/2013 CrossFit Vise High bar back squat 5 X 5 @ 75% High bar back squat
5 x 3 @ 81% = 182.5		 182.5 lbs
Performed as RX
Angie Long 06/09/2013 CrossFit Vise Wall balls & Kettle Bells 15 RFT
10 wall balls 14/20
10 kettle bell swings 1 pood
All rounds need to be unbroken or 3 penalty burpee for each time you faltered		 19m 00s
Performed as RX
Angie Long 06/08/2013 CrossFit Vise Run 5k None 3.20 mi
Performed as RX
Angie Long 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		 4 rounds 27 reps
Performed as RX
Angie Long 06/07/2013 CrossFit Vise 3 position halt DL + 1 high hang snatch 10 x 2 75, 75, 80, 80, 85, 85, 90, 95 miss, 95 miss 75, 75, 80, 80, 85, 85, 90, 95, 95 lbs
Performed as RX
Angie Long 06/06/2013 CrossFit Vise Run n Row Run 1 mile
Rest 2 min
Row 1500
Ret 2 min.
run 1 mile
Rest 2 min.
Row 1500		 38m 20s
Performed as RX
Angie Long 06/05/2013 CrossFit Vise Pause front squat 5x3 @ 135 135, 135, 135, 135, 135 lbs
Performed as RX
Angie Long 06/05/2013 CrossFit Vise Clean off Block just above knee + jerk 2 x 7 clean off block just above knee + 1 jerk (split)
Rest 60-90 sec.

85, 90, 95, 95, 105, 105, 105 + 2 extra reps		 85, 90, 95, 95, 105, 105, 105 lbs
Performed as RX
Angie Long 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.		 92 reps
Performed as RX
Angie Long 06/05/2013 CrossFit Vise Strict press Strict press 6x3 @ 82.5% = 80
 80, 80, 80, 80, 80, 80 lbs
Performed as RX
Angie Long 06/05/2013 CrossFit Vise Push press Push press 4x5 @ 85% = 105 105, 105, 105, 105 lbs
Performed as RX
Angie Long 06/04/2013 CrossFit Vise Jumping ring muscle up 4 x10
Worked two heights. Much more difficult at the taller height.		 4 rounds 0 reps
Performed as RX
Angie Long 06/04/2013 CrossFit Vise Max effort ring rows Ring rows max effort
15, 12, 14, 12		 53 reps
Performed as RX
Angie Long 06/03/2013 CrossFit Vise Dbl unders hspu t2b Shuler to oh rev lunges 3 RFT - 15 Min time max
25 double unders
20 hspu
15 toes to bar
10 shoulder to oh #105
5 each leg reverse lunge		 1 rounds 37 reps
Performed as RX
Angie Long 06/03/2013 CrossFit Vise Snatch off high block just above knees 7x2 Rest 60 - 90 sec between sets
75
80
85
90
100
100
105 - missed
 75, 80, 85, 90, 95, 100, 100 lbs
Performed as RX
Angie Long 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#/105#
5 (each leg) Reverse Walking Lunges, 135#/105#		 1 rounds 37 reps
Performed as RX
Angie Long 06/01/2013 CrossFit Vise High bar back squat 5 X 5 @ 75% High bar back squat
5 x 5 @ 75% = #170		 170 lbs
Performed as RX
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