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Athlete Date Sort Location Workout Name Description Results
Ben Matiyow 03/14/2013 CrossFit Vise CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 6 rounds 17 reps
Performed as RX
Ben Matiyow 03/12/2013 CrossFit Vise Hang Squat Clean 3-3-3-3-3 reps Increase load each set. Perform on a 3 minute clock. Record your heaviest weight. 145 lbs
Performed as RX
Ben Matiyow 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 50s
Performed as RX
Ben Matiyow 03/07/2013 CrossFit Vise CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 116 reps
Performed as RX
Ben Matiyow 02/28/2013 CrossFit Vise Dead-lift 1x5 Dead-lift 1x5

This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.		 365 lbs
Performed as RX
Ben Matiyow 02/27/2013 CrossFit Vise Row, Box Jumps, DB Push Press, Walking Lunges WOD Four rounds for max reps of:
Row for Calories, 1 minute
20 inch Box Jumps, 1 minute
40#/25# DB Push Press, 1 minute
Walking Lunges, 1 minute
Rest 1 minute.

 384 reps
Performed as RX
Ben Matiyow 02/26/2013 CrossFit Vise Front Squat - Rope Climb - Double Under WOD Three rounds for time of:
15 Front Squats, 155#/105#
3 Rope Climbs
15 Double Unders

Scale the weight as needed. For those that cannot rope climb just yet, substitute inverted pull ups. Double Under attempts will count as a scale for double unders.		 10m 47s
Workout Scaled
Ben Matiyow 02/25/2013 CrossFit Vise Snatch Technique / Heavy DB Snatch - Ring Dip WOD The first part of class will be spent working progressions for the snatch and allowing athletes to practice the snatch.

Each class will finish with:

Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips

Scaled loads for the snatch are:

Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#

Scale ring dips to:

Straight bar dips
Feet elevated push ups
Push ups		 8m 07s
Workout Scaled
Ben Matiyow 02/23/2013 CrossFit Vise Surprise Team Workout - Wheelbarrow In teams of 4, complete the following for time of:
Partner Wheelbarrow (Triton), 32 trips
250 Wall Balls, 20#/14#
200 DB Snatch, 50#/35#
150 Hand Release Push ups

Complete in any order, go back and forth. All team members must make 8 trips with wheelbarrow as well as be carried 8 trips.

Wall balls may be scaled but the DB snatch weights may not.		 25m 04s
Performed as RX
Ben Matiyow 02/21/2013 CrossFit Vise Low bar back squat and burpees Low bar back squat - 3x5 reps (sets across)

Four rounds for max reps:

Your choice: 40, 30 or 20 seconds of Burpees
Rest 90 seconds, 60 seconds 30 seconds, respectively 		59 reps
Performed as RX
Ben Matiyow 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 07s
Performed as RX
Ben Matiyow 02/19/2013 CrossFit Vise None Three rounds for time of:

Row 500 m
21 kettlebell swings 1.5/1 poods
12 box jumps, 30/24 inch box		 12m 54s
Performed as RX
Ben Matiyow 02/16/2013 CrossFit Vise Air squat/shuttle ladder With continuously running clock, complete one air squat and one 20 meter shuttle run the first minute. Two air squats and one 20 meter shuttle run in the second minute, three air squats and one 20 meter shuttle run in the third minute, four air squats and one 20 meter shuttle run in the fourth minute and so on until you can no longer complete the required amount of reps in a minute. 35 reps
Performed as RX
Ben Matiyow 02/14/2013 CrossFit Vise None Overhead Squats 3x5 (sets across)

Complete 3 sets of 5 reps where weight remains for all sets

Finish with

For time:
Row 1000 meters 		3m 30s
Performed as RX
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