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Athlete Date Sort Location Workout Name Description Results
Ben Matiyow 08/23/2013 CrossFit Vise None Bench Press 3-3-3-3-3 reps

superset w/

Single Arm DB Row 10-10-10-10-10 (each arm)		 235 / 90 lbs
Performed as RX
Ben Matiyow 08/19/2013 CrossFit Vise None 12 Front Squats 185/135
Run 200 meters
9 Front Squats
Run 200 Meters
6 Front Squats
Run 200 Meters		 6m 23s
Performed as RX
Ben Matiyow 08/19/2013 CrossFit Vise None Overhead Squat

Warm up sets on the clock 5-3-2, then 1x12, unbroken.		 165 lbs
Performed as RX
Ben Matiyow 08/16/2013 CrossFit Vise None Bench Press 3-3-3-3-3 reps

Single Arm DB Rows 10-10-10-10-10 reps (each arm)
 225 lbs
Performed as RX
Ben Matiyow 08/13/2013 CrossFit Vise None Deadlift 5-3-2-5 reps 315 lbs
Performed as RX
Ben Matiyow 08/13/2013 CrossFit Vise None Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

There will be a 20 minute cut off for this workout.		 251 reps
Performed as RX
Ben Matiyow 08/13/2013 CrossFit Vise None Deadlift 5-3-2-5 reps 315 lbs
Performed as RX
Ben Matiyow 08/12/2013 CrossFit Vise None Overhead Squat 5-3-2-9 reps

5-3-2 are warm up sets used to work up in weight to your work set of 9 reps, unbroken. Over the course of the next 3 weeks, the work set will increase by 3 reps at which you will try to complete with the same weight. 		165 lbs
Performed as RX
Ben Matiyow 08/12/2013 CrossFit Vise None Seven rounds for time of:
10 Dead-lifts, 185/135
10 Hand Release Push ups		 6m 23s
Performed as RX
Ben Matiyow 08/09/2013 CrossFit Vise None Snatch
Every minute on the minute for ten minutes complete 1 snatch (full squat).

Move up in weight for the first 5 rounds then maintain or move slowly up after that for the remaining 5.		 155 lbs
Performed as RX
Ben Matiyow 08/09/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps
Then 1x15		 225 lbs
Performed as RX
Ben Matiyow 08/06/2013 CrossFit Vise None 21-15-9 reps of:
Dead-lift, 275#/205#

Complete on a 2 minute clock.		 275 lbs
Performed as RX
Ben Matiyow 07/25/2013 CrossFit Vise Whitten 3 Rounds for time

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
 23m 33s
Performed as RX
Ben Matiyow 07/23/2013 CrossFit Vise None 12-9-6 9 (last cycle)
Dead-lift

Complete on a 90 second clock.		 275 lbs
Performed as RX
Ben Matiyow 07/23/2013 CrossFit Vise Heavy Fran 15-12-9 reps for time of:
Thrusters, 1353/95#
Chest to Bar Pull ups		 8m 05s
Performed as RX
Ben Matiyow 07/22/2013 CrossFit Vise None As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 2 rounds 1 reps
Performed as RX
Ben Matiyow 07/18/2013 CrossFit Vise None For time or reps:
Run 1.5 miles
50 DB Snatch, 60#/40#
25 Wall Balls, 20#/14#
Run 1 mile
40 DB Snatch, 60#/40#
20 Wall Balls, 20#/143
Run 800 meters
30 DB Snatch, 60#/40#
15 Wall Balls, 20#/14#
Run 400 meters
20 DB Snatch, 60#/40#
10 Wall Balls, 20#/14#		 46m 10s
Performed as RX
Ben Matiyow 07/16/2013 CrossFit Vise None Dead-lift 21-15-9 reps 265 lbs
Performed as RX
Ben Matiyow 07/15/2013 CrossFit Vise None With a continuously running clock that caps at 16 minutes, complete the following for time:
Row 1000 meters
Rest 2 minutes
50 Double Unders
50 Sit ups
40 Double Unders
40 Sit ups
30 Double Unders
30 Sit ups
20 Double Unders
20 Sit ups
10 Double Unders
10 Sit ups		 15m 00s
Performed as RX
Ben Matiyow 07/14/2013 CrossFit Vise Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 209 reps
Performed as RX
Ben Matiyow 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		 8 rounds 24 reps
Workout Scaled
Ben Matiyow 06/25/2013 CrossFit Vise None 21-15-9 reps of:
Unbroken Dead-lifts, 255/175		 255 lbs
Performed as RX
Ben Matiyow 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#		 195 reps
Performed as RX
Ben Matiyow 06/24/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 315 lbs
Performed as RX
Ben Matiyow 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 0 reps
Performed as RX
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