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Athlete Date Sort Location Workout Name Description Results
Crystal Frausto 06/17/2013 CrossFit Vise None Three rounds for time of:
Run 800 meters
15/10 Tire Flips

The time cap for this workout is 20 minutes.		 20m 00s
Performed as RX
Crystal Frausto 06/15/2013 CrossFit Vise None STRICT PRESS 5X3 72.5 lbs
Performed as RX
Crystal Frausto 06/13/2013 CrossFit Vise Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 3 rounds 0 reps
Workout Scaled
Crystal Frausto 06/11/2013 CrossFit Vise None Three rounds for time of:
10 Bar Muscle ups
10 KB Snatches, 2/1.5 pood		 10m 00s
Workout Scaled
Crystal Frausto 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#		 13 reps
Workout Scaled
Crystal Frausto 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
Workout Scaled
Crystal Frausto 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		 2 rounds 9 reps
Workout Scaled
Crystal Frausto 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		 20m 00s
Performed as RX
Crystal Frausto 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.		 115 lbs
Performed as RX
Crystal Frausto 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.		 18m 01s
Workout Scaled
Crystal Frausto 05/05/2013 CrossFit Vise Back Squat 3 sets of 5 reps 135# lbs
Performed as RX
Crystal Frausto 05/02/2013 CrossFit Vise Back Squat SET ACROSS

5-5-5		 130 lbs
Performed as RX
Crystal Frausto 05/02/2013 CrossFit Vise PRESS SETS ACROSS

5-5-5		 45# lbs
Performed as RX
Crystal Frausto 04/29/2013 CrossFit Vise Row - DB Thruster - Burpee WOD Six rounds, each for time, of:
Row 500 meters
21 DB Thrusters, 45#/30#
12 Burpees
Rest 1:1 (work to rest)

There is a 3.5 minute time cap for each interval.		 40m 00s
Workout Scaled
Crystal Frausto 04/23/2013 CrossFit Vise Push Press 3-3-3-3-3 reps Warm up with 5,3, and 2 reps before moving on to your work sets. You are allowed to move up in weight each set. 105 lbs
Performed as RX
Crystal Frausto 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 22s
Performed as RX
Crystal Frausto 04/22/2013 CrossFit Vise Row - Back Squat - Hang Clean WOD For time:
Row 2000 meters
100 Back Squats, 45#/35#
50 Hang Power Cleans, 165#/115#		 20m 01s
Workout Scaled
Crystal Frausto 04/16/2013 CrossFit Vise Hang Power Snatch - Ab Mat Sit up WOD Four rounds for max load and max reps of:
2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds		 70# for snatch lbs
lbs
Performed as RX
Crystal Frausto 04/15/2013 CrossFit Vise Dirty Thirty WOD For time:
30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings, 1.25/1 pood
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses, 45#/35#
30 Good Mornings, 45#/35#
30 Wall Balls, 20#/14#
30 Burpees
30 Double Unders		 18m 01s
Performed as RX
Crystal Frausto 04/09/2013 CrossFit Vise Press 3x5 Press 3x5

Complete these on a 3 minute clock.

Use 5 pounds more than last time and keep the same weight for all three sets.		 started at 65. missed 5th rep of 1st set lbs
dropped to 60#. got thru 1st set missed rep 4 of 2nd set. lbs
dropped to 55# for last set. got all 5 reps lbs
Performed as RX
Crystal Frausto 04/08/2013 CrossFit Vise Run 400 meters - squat snatch - box jump WOD Three rounds for time of:
Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24" box		 18m 01s
Workout Scaled
Crystal Frausto 04/07/2013 CrossFit Vise CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 1 rounds 15 reps
Performed as RX
Crystal Frausto 04/01/2013 Crossfit Vise Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 245 reps
Performed as RX
Crystal Frausto 03/28/2013 CrossFit Vise Crossfit Open 13.4 As many reps as possible in 7 minutes of:
3 Clean & Jerks, 135#/95#
3 Toes to Bar
6 Clean & Jerks, 135#/95#
6 Toes to Bar
9 Clean & Jerks, 135#/95#
9 Toes to Bar
12 Clean & Jerks, 135#/95#
12 Toes to Bar
15 Clean & Jerks, 135#/95#
15 Toes to Bar
18 Clean & Jerks, 135#/95#
18 Toes to Bar

This is a timed workout. If you complete the round of 18, move on to 21. If you complete 21, go on to 24, etc.
 7m 00s
Performed as RX
Crystal Frausto 03/25/2013 CrossFit Vise KB Swings/Box Jumps/Pull ups/Max Reps Double Under As many reps as possible in 6 minutes of:
75 KB Swings 1.5/1 pood
50 Box Jumps, 24"/20" box
25 Pull ups
Max Reps Double Unders

With a continuously running clock and no rest in between, complete workout twice, back to back. When clock reaches 6 minutes, stop what you are doing and begin next round of kb swings.		 204 reps
Performed as RX
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