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Athlete Date Sort Location Workout Name Description Results
Ben Matiyow 06/18/2013 CrossFit Vise Deadlifts On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#		 255 lbs
Performed as RX
Ben Matiyow 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.		 7 rounds 5 reps
Performed as RX
Ben Matiyow 06/11/2013 CrossFit Vise None Three rounds for time of:
10 Bar Muscle ups
10 KB Snatches, 2/1.5 pood		 9m 25s
Workout Scaled
Ben Matiyow 06/10/2013 CrossFit Vise None Five rounds of:
Row for Meters, 3.5 minutes
Rest 30 seconds
Mobility Work/Pull up Work/HSPU Work/Barbell Work, 3.5 minutes
Rest 30 seconds

Post total meters rowed.		 4,995 m
Performed as RX
Ben Matiyow 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		 5 rounds 1 reps
Performed as RX
Ben Matiyow 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.		 119 reps
Performed as RX
Ben Matiyow 06/04/2013 CrossFit Vise None As many reps as possible in 7 minutes of:
Rope Climb, 1 ascent
1 Squat Clean, 225#/135#
Rope Climb, 1 ascent
2 Squat Cleans, 225#/135#
Rope Climb, 1 ascent
3 Squat Cleans, 225#/135#
Rope Climb, 1 ascent
4 Squat Cleans, 225#/135#		 9 reps
Workout Scaled
Ben Matiyow 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#/95#
5 (each leg) Reverse Walking Lunges, 135#/95#		 2 rounds 72 reps
Workout Scaled
Ben Matiyow 05/31/2013 CrossFit Vise 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		 132 reps
Performed as RX
Ben Matiyow 05/29/2013 CrossFit Vise Full Clean 2-2-2-2-2 reps None 185 lbs
Performed as RX
Ben Matiyow 05/29/2013 CrossFit Vise Full Cleans & Ring Dips Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips		 6 rounds 8 reps
Performed as RX
Ben Matiyow 05/28/2013 CrossFit Vise CrossFit LA Baseline For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups
 4m 20s
Performed as RX
Ben Matiyow 05/28/2013 CrossFit Vise 1 Minute Burpees As many reps as possible in 1 minute of:
Burpees		 22 reps
Performed as RX
Ben Matiyow 05/26/2013 CrossFit Vise 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.		 47m 20s
Performed as RX
Ben Matiyow 05/24/2013 CrossFit Vise 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		 4 rounds 18 reps
Workout Scaled
Ben Matiyow 05/22/2013 CrossFit Vise 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.		 141 reps
Performed as RX
Ben Matiyow 05/20/2013 CrossFit Vise Alternating DB Snatch 6-6-6-6-6 reps After a thorough warm-up, complete 6 total reps (3 ea arm), alternating arms after each rep. You may not, at any time, drop the dumbbells. You must show control, all the way to the ground. These will be completed on a 2.5 minute clock. 95 lbs
Performed as RX
Ben Matiyow 05/20/2013 CrossFit Vise OHS & Burpees 21-15-9 reps for time of:
Overhead Squats, 135#/95#
Burpees

(10 min time cap)		 73 reps
Performed as RX
Ben Matiyow 05/17/2013 CrossFit Vise Bear Complex Seven sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Five rounds. Rest as needed between rounds.		 120 lbs
Performed as RX
Ben Matiyow 05/14/2013 CrossFit Vise Dead-lift - Box Jump - Toes to Bar WOD AMRAP in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24
9 Toes to Bar		 5m 00s
Performed as RX
Ben Matiyow 05/13/2013 CrossFit Vise Run - handstand push up - pull up - squat jump WOD For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps		 16m 00s
Workout Scaled
Ben Matiyow 05/08/2013 CrossFit Vise Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 20s
Performed as RX
Ben Matiyow 05/08/2013 CrossFit Vise Wall Ball Ladder WOD 10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls
Rest 1 minute
30 Unbroken Wall Balls
Rest 1 minute
40 Unbroken Wall Balls
Rest 1 minute
50 Unbroken Wall Balls		 115 reps
Performed as RX
Ben Matiyow 05/07/2013 CrossFit Vise Overhead Squat 1 Rep Max - Toes to Bar Practice WO Ten rounds for max load and practice of:
1 Overhead Squat
10 Toes to Bar

Complete on a 4 minute clock.		 205 lbs
Performed as RX
Ben Matiyow 05/06/2013 CrossFit Vise Two Minute Defense WOD Five rounds of:
1 Power Clean, 155#/105#
3 Hang Squat Cleans, 155#/105#
2 Jerks, 155#/105#
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Post total time, including the 2 minutes rest.		 11m 50s
Workout Scaled
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