Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Crystal Frausto 09/24/2013 CrossFit Vise None Dead-lift
1x5
5# heavier than last week		 210 lbs
Performed as RX
Crystal Frausto 09/23/2013 CrossFit Vise None Overhead Squat 1x12
5# heavier than last week		 87.5# for 12 reps lbs
Performed as RX
Crystal Frausto 09/17/2013 CrossFit Vise None Dead-lift

Warm up sets on the clock 5-3-2, then 1x5.		 205 lbs
Performed as RX
Crystal Frausto 09/16/2013 CrossFit Vise Overhead Squat 5-3-2, 1x9 5-3-2 warmup sets then 1x9 85 lbs
Performed as RX
Crystal Frausto 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. 		90 lbs
Performed as RX
Crystal Frausto 08/12/2013 CrossFit Vise None Seven rounds for time of:
10 Dead-lifts, 185/135
10 Hand Release Push ups		 10m 12s
Performed as RX
Crystal Frausto 08/07/2013 CrossFit Vise None For time:
Row 1500 meters
20 Burpees
1 Legless Rope Climb
5 Shoulder to Overhead, 115/75
Row 2500 meters
35 Burpees
2 Legless Rope Climbs
10 Shoulder to Overhead, 115/75
Row 3500 meters
45 Burpees
3 Legless Rope Climbs
15 Shoulder to Overhead, 115/75
Row a 5k
15 Shoulder to Overhead, 115/75
3 Legless Rope Climbs
45 Burpees
Row 3500 meters
10 Shoulder to Overhead, 115/75
2 Legless Rope Climbs
35 Burpees
Row 2500 meters
5 Shoulder to Overhead, 115/75
1 Legless Rope Climb
20 Burpees
Row 1500 meters
 1 rounds 0 reps
Workout Scaled
Crystal Frausto 08/05/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps
then, 1x15 reps		 165 lbs
Performed as RX
Crystal Frausto 07/30/2013 CrossFit Vise Deadlifts 21-15-9 Deadlifts, unbroken
2 minute clock		 145 lbs
Performed as RX
Crystal Frausto 07/30/2013 CrossFit Vise Strict Press 3x5 Strict Press 55 lbs
Performed as RX
Crystal Frausto 07/30/2013 CrossFit Vise None AMRAP in 10 min

6 HSPU
9 Pullups
12 Pistols		 2 rounds 23 reps
Workout Scaled
Crystal Frausto 07/29/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps
Then 1x15 reps		 155x3 lbs
lbs
Performed as RX
Crystal Frausto 07/29/2013 CrossFit Vise None Five rounds for time of:
10 Burpees
10 Shoulder to Overhead, 135#/95#
25 Double Unders		 15m 00s
Workout Scaled
Crystal Frausto 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
 28m 36s
Workout Scaled
Crystal Frausto 07/23/2013 CrossFit Vise Heavy Fran 15-12-9 reps for time of:
Thrusters, 1353/95#
Chest to Bar Pull ups		 9m 26s
Workout Scaled
Crystal Frausto 07/23/2013 CrossFit Vise None 15-12-9 reps of:
Dead-lift, 265#/185#

Complete on a 1:45 clock. If you're not where we are at, no worries. Stay where you're at and get through that.		 145 lbs
Performed as RX
Crystal Frausto 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#		 50m 00s
Workout Scaled
Crystal Frausto 07/16/2013 CrossFit Vise Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 5 rounds 0 reps
Workout Scaled
Crystal Frausto 07/16/2013 CrossFit Vise None 12-9-6 9 (last cycle)
Dead-lift

Complete on a 90 second clock.		 145 lbs
Performed as RX
Crystal Frausto 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		 154 reps
Performed as RX
Crystal Frausto 07/11/2013 CrossFit Vise None Seven rounds for time of:
20 Push Press
20 Overhead Squats		 30m 00s
Workout Scaled
Crystal Frausto 07/05/2013 CrossFit Vise None Clean Complex, 7 sets on a 90 second clock

1. Jump Shrug from Hang
2. Hang Squat Clean
3. Squat Clean		 125 lbs
Performed as RX
Crystal Frausto 07/05/2013 CrossFit Vise None For time:
Run 800 meters
200 Double Unders
Row 500 meters		 10m 00s
Performed as RX
Crystal Frausto 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 19 reps
Workout Scaled
Crystal Frausto 06/17/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 137.5 lbs
Performed as RX
123Next