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Angie Long 06/01/2013 CrossFit Vise 21 - 15 - 9 bob oh lunge c2b bar burpee 21-15-9 for time

Barbell overhead walking lunge #95
Chest to bar pull-ups
Bar facing burpees		 20m 30s
Performed as RX
Angie Long 05/31/2013 Vise Deadlifts & Box Jumps 4 RFT 1 minute for each round
3 minute rest between rounds
Deadlift @ #145 / 24" box jump

18 / 8, 22/10, 17/9, 18/10


RX was #155		 17m 00s
Workout Scaled
Angie Long 05/31/2013 None 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		 112 reps
Performed as RX
Angie Long 05/31/2013 CrossFit Vise 3 position halt DL + 1 high hang snatch 10 x 2 75, 75, 75, 75, 75, 75, 80, 80, 80, 80 75, 75, 75, 75, 75, 75, 80, 80, 80, 80 lbs
Performed as RX
Angie Long 05/30/2013 CrossFit Vise 100's Choose level and go for it.
I chose 50 at each level. Had total of 34:00 to complete. Must rest 3 min. Between each round of movements.

50 wall balls
25 chest to bar
50 pistols (I did a 2 legged squat on a plate)
50 single arm snatches #45 RX was #50
 31m 23s
Performed as RX
Angie Long 05/30/2013 CrossFit Vise Clean off High Block + jerk 5 sets of cleans off high block + 1 jerk (split)
Rest 60-90 sec.

95, 95, 95, 105		 95, 95, 95, 105 lbs
Performed as RX
Angie Long 05/29/2013 Vise Full Clean 2-2-2-2-2 reps #85 85 lbs
Performed as RX
Angie Long 05/28/2013 Vise CrossFit LA Baseline For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups
 5m 33s
Performed as RX
Angie Long 05/28/2013 Vise 1 Minute Burpees As many reps as possible in 1 minute of:
Burpees		 20 reps
Performed as RX
Angie Long 05/28/2013 CrossFit Vise Snatch off high block mid thigh 5x3 Rest 60 - 90 sec between sets
75
80
85
90
95
 75, 80, 85, 90, 95 lbs
Performed as RX
Angie Long 05/28/2013 CrossFit Vise Snatch pull 5x3@ #125 #125 lbs
Performed as RX
Angie Long 05/28/2013 CrossFit Vise High Bar Back Squat 5 rep max high bar back squat

5 @ 72%= 160
3@ 80% = 180
2@ 86%=190
2 @ 90% = 200 (1)
 160, 180, 190, 200 lbs
Performed as RX
Angie Long 05/26/2013 None 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.		 1h 1m 42s
Performed as RX
Angie Long 05/24/2013 None 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		 3 rounds 19 reps
Performed as RX
Angie Long 05/24/2013 CrossFit Vise Sprints and thrusters Sprint 200
8 unbroken thrusters @ #85
Rest/work ratio 1:1		 14m 09s
Performed as RX
Angie Long 05/23/2013 CrossFit Vise Dumbbell bear complex 4 moves for each round - 5 sets at each weight
Increase by #5 each round
35, 40, 45, 50
Missed at #50 overhead		 35, 40, 45, lbs
Performed as RX
Angie Long 05/22/2013 None 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.		 110 reps
Performed as RX
Angie Long 05/22/2013 CrossFit Vise Tempo row 20 Rounds
Row 30 sec @ RPE of 7
Row 30 sec @ RPE of 4		 3,904 m
Performed as RX
Angie Long 05/21/2013 CrossFit Vise Clean off High Block + jerk 2 x 7 clean off high block + 1 jerk (split)
Rest 60-90 sec.

85, 95, 105, 115, 115, 120, 120 (1)		 85, 95, 105, 115, 115, 120, 120 (1) lbs
Performed as RX
Angie Long 05/21/2013 CrossFit Vise Pause front squat 5x3
105,115, 125, 135, 135		 105, 115, 125, 135, 135 lbs
Performed as RX
Angie Long 05/20/2013 CrossFit Vise High Bar Back Squat 5 rep max high bar back squat

5x3 @68% = 145
5 x2 @ 72%= 155
 145, 145, 145, 145, 145, 155, 155 lbs
Performed as RX
Angie Long 05/20/2013 CrossFit Vise Cleans box jumps kettle bell 5 power cleans
10 box jumps
15 kettle bell swings 1.5 pood

You have 1:12 to complete each round

Total work of 6 minutes		 112 reps
Performed as RX
Angie Long 05/19/2013 CrossFit Vise Cancun wod 5 rounds
10 Single alternating dumbbell snatch
20 overhead walking lunge with #25 plate
30 double unders
20 ground to overhead with #25 plate		 20m 00s
Performed as RX
Angie Long 05/17/2013 CrossFit Vise Dumbbell bear complex & double unders Dumbbell bear complex 7 sets each round
50 double unders
Did 1 round with #20 dumbbells
4 rounds @ #25		 35 reps
Performed as RX
Angie Long 05/16/2013 CrossFit Vise Run 5k None 3.20 mi
Performed as RX
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