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Athlete Date Sort Location Workout Name Description Results
Melissa Allen 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.		 140 lbs
Performed as RX
Melissa Allen 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.

 248 reps
Workout Scaled
Melissa Allen 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.		 11m 00s
Workout Scaled
Melissa Allen 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 45s
Workout Scaled
Melissa Allen 02/18/2013 CrossFit Vise Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 10s
Workout Scaled
Melissa Allen 02/16/2013 CrossFit Vise Air squat/shuttle ladder With continuously running clock, complete one air squat and one 20 meter shuttle run the first minute. Two air squats and one 20 meter shuttle run in the second minute, three air squats and one 20 meter shuttle run in the third minute, four air squats and one 20 meter shuttle run in the fourth minute and so on until you can no longer complete the required amount of reps in a minute. 17 reps
Performed as RX
Melissa Allen 02/14/2013 CrossFit Vise Overhead Squats 3x5 (sets across) Overhead Squats 3x5 (sets across)

Complete 3 sets of 5 reps where weight remains for all sets

Finish with

For time:
Row 1000 meters 		5m 05s
Performed as RX
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