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Athlete Date Sort Location Workout Name Description Results
Dan Busch 04/17/2013 CrossFit Vise Tri-Squat - HSPU WOD AMRAP in 12 minutes of:
21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PCV pipe
7 Handstand Push up
21 Air Squats
7 Handstand Push ups		 138 reps
Workout Scaled
Dan Busch 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		 14m 06s
Performed as RX
Dan Busch 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		 15m 35s
Performed as RX
Dan Busch 04/04/2013 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.		 0 rounds 52 reps
Performed as RX
Dan Busch 04/02/2013 CrossFit Vise 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.

Compare to February 28th, 2013.		 325 lbs
Performed as RX
Dan Busch 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.		 365 reps
Performed as RX
Dan Busch 03/26/2013 CrossFit Vise Snatch 1-1-1-1-1-1-1-1-1-1 reps Skill work will be of the utmost importance before any work sets begin. The work sets will be completed on a 90 second clock.

If you are newer to this movement or have chosen to use lighter loads, utilize 2-3 reps instead of just one.		 145 lbs
Performed as RX
Dan Busch 03/22/2013 CrossFit Vise Tabata Mash Up Tabata Mash up

Handstand Holds
Ab mat Sit ups

The Tabata interval is 20 seconds of work followed by 10 seconds of work for a total of 8 rounds. In this case, you will alternate between both movements for a total of 16 rounds.

Your score is total sit ups completed in all 8 rounds.
 113 reps
Performed as RX
Dan Busch 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 195 lbs
Performed as RX
Dan Busch 03/18/2013 CrossFit Vise Pull up - Push up - Double Under w/ Front Squat WO As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps		 6 rounds 48 reps
Workout Scaled
Dan Busch 03/15/2013 CrossFit Vise Running - Air Squats - Walking Lunges - Rope Climb For time:
Run 200 meters
50 Air Squats
Run 400 meters
Walking Lunges, 50 steps
Run 200 meters
5 Rope Climbs
Run 200 meters
Walking Lunges, 50 steps
Run 400 meters
50 Air Squats
Run 200 meters		 16m 29s
Performed as RX
Dan Busch 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		 7 rounds 5 reps
Performed as RX
Dan Busch 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. 175 lbs
Performed as RX
Dan Busch 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 10m 50s
Performed as RX
Dan Busch 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		 120 reps
Performed as RX
Dan Busch 03/06/2013 CrossFit Vise Kettlebell Swings - Burpee WOD Five rounds for time of:
10 Kettlebell Swings, 1.5/1 pood
10 Burpees

There is a 6:15 minute time cap. If you choose to take this challenge, for every rep you do not complete, you will have 300 meters of rowing (must be completed by Thursday). For example, if you miss the last 10 burpees, you will have to row 3000 meters.

The scaled challenge is to drop the reps to 7 reps of each movement. The penalty is then 150 meters of rowing for every rep not completed.

The final rep scheme that can be chosen is 5 reps of both movements. There is no challenge or penalty but the 6:15 minute time cut off remains.		 5m 40s
Performed as RX
Dan Busch 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across) 185 lbs
Performed as RX
Dan Busch 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

 20m 00s
Workout Scaled
Dan Busch 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.		 295 lbs
Performed as RX
Dan Busch 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.

 355 reps
Performed as RX
Dan Busch 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 34s
Workout Scaled
Dan Busch 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.		 31m 30s
Performed as RX
Dan Busch 02/22/2013 CrossFit Vise Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 00s
Performed as RX
Dan Busch 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 57s
Performed as RX
Dan Busch 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		 13m 20s
Performed as RX
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