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Athlete Date Sort Location Workout Name Description Results
Kristina Nash 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.		 130 lbs
Performed as RX
Kristina Nash 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.		 11m 50s
Performed as RX
Kristina Nash 05/03/2013 CrossFit Vise Heavy Snatch Chipper WOD For time:
50 Kettlebell Swings, 2/1.5 pood
4 Rope Climbs
30 Walking Lunges, 50#/35#
20 Burpees
10 Box Jumps, 30 inch box
5 Squat Snatches, 175#/115#
10 Box Jumps, 30 inch box
20 Burpees
30 Walking Lunges, 50#/35#
4 Rope Climbs
50 Kettlebell Swings, 2/1.5 pood		 25m 00s
Workout Scaled
Kristina Nash 05/01/2013 CrossFit Vise Power Clean - HR Push ups - Air Squats WOD AMRAP in 3 minutes of:
3 Power Cleans, 185#/125#
6 Hand Release Push ups
9 Air Squats

Rest 1 minute. Repeat for 5 cycles.		 17 rounds 26 reps
Performed as RX
Kristina Nash 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.		 21m 00s
Workout Scaled
Kristina Nash 04/26/2013 CrossFit Vise Run - Overhead Squat WOD Five rounds for time of:
Run 400 meters
7 Overhead Squats, 155#/105#

Scale loads as needed.		 16m 46s
Workout Scaled
Kristina Nash 04/24/2013 CrossFit Vise 2012 CrossFit Games Regional Event 6 (Modified) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
28 Burpee box jumps (24" / 20" box)
 21m 06s
Workout Scaled
Kristina Nash 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. 130 lbs
Performed as RX
Kristina Nash 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 55s
Performed as RX
Kristina Nash 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 00s
Performed as RX
Kristina Nash 04/19/2013 CrossFit Vise Rope Climb - Clean & Jerk WOD For time:
5 Rope Climbs
5 Clean & Jerks, 145#/115#
4 Rope Climbs
4 Clean & Jerks, 165#/125#
3 Rope Climbs
3 Clean & Jerks, 185#/135#
2 Rope Climbs
2 Clean & Jerks, 205#/145#
1 Rope Climb
1 Clean & Jerk, 225#/155#

There will be 3 different sets of scaling options for each gender and you may not deviate from those options. If you cannot hit a weight, stay there until you get it or time runs out, whichever comes first.		 12m 00s
Performed as RX
Kristina Nash 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		 159 reps
Performed as RX
Kristina Nash 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		 105 lbs
Performed as RX
Kristina Nash 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 57s
Performed as RX
Kristina Nash 04/12/2013 CrossFit Vise Dead-lift - Burpee, 13.5 style AMRAP in 4 minutes of:
10 Dead-lifts, 225#/155#
10 Burpees

A four minute bonus will added on to this workout for every 60 reps completed (3 full rounds).		 120 reps
Performed as RX
Kristina Nash 04/10/2013 CrossFit Vise Hang Power Clean Hang Power Clean 3-3-3 reps

Stay at the same weight or go up each set.Complete on a three minute clock.		 155 lbs
Performed as RX
Kristina Nash 04/10/2013 CrossFit Vise EMOM - Wall Balls Every minute on the minute for 7 minutes of:
7-15 Wall Balls,20#/14#

Pick and stay with the same number.		 70 reps
Performed as RX
Kristina Nash 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.		 85 x 5, 85 x4, 80 x5, 80 x4 lbs
Performed as RX
Kristina Nash 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 00s
Performed as RX
Kristina Nash 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 00s
Performed as RX
Kristina Nash 04/05/2013 CrossFit Vise Sprint - KB Swings - Single Unders - Lunges - Knee 10-9-8-7-6-5-4-3-2-1 reps of KB Swings, 2/1.5 pood
Run 100 yards

There is a 13.5 minute time cap to this workout.

followed by,

Five rounds of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows

7 minute cut-off		 172 reps
Performed as RX
Kristina Nash 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.		 1 rounds 15 reps
Performed as RX
Kristina Nash 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.		 255 lbs
Performed as RX
Kristina Nash 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.		 321 reps
Performed as RX
Kristina Nash 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.		 105# lbs
Performed as RX
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