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Athlete Date Sort Location Workout Name Description Results
Bonnie Mathews 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 14m 05s
Workout Scaled
Bonnie Mathews 03/01/2013 CrossFit Vise Four Hundred Rep Chipper For time:
50 Wall Balls, 20#/14#
50 Pull ups
50 Burpees
50 Overhead Squats, 95#/65#
50 Kettlebell Swings, 1.5/1 pood
50 Ab Mat Sit ups
100 Double Unders

 18m 17s
Workout Scaled
Bonnie Mathews 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.		 9m 28s
Workout Scaled
Bonnie Mathews 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.		 6m 48s
Workout Scaled
Bonnie Mathews 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		 6m 38s
Workout Scaled
Bonnie Mathews 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 40s
Workout Scaled
Bonnie Mathews 02/18/2013 CrossFit Vise Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 10s
Workout Scaled