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
Melissa Allen 08/13/2013 CrossFit Vise None Deadlift 5-3-2-5 reps 165 lbs
Performed as RX
Melissa Allen 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. 		55 lbs
Performed as RX
Melissa Allen 07/29/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps
Then 1x15 reps		 95-100-110-115-120 lbs
85(15) lbs
Performed as RX
Melissa Allen 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
Melissa Allen 07/08/2013 CrossFit Vise None On a 5 minute on/3 minute off clock, perform:
5 pull ups
10 Push ups
15 Air Squats

Depending on class size and time, repeat for 3-4 cycles.

The goal is not max rounds. The goal is to maximize your ability to reach a number of rounds and maintain it for all 3-4 cycles. Try not to drop even half a round, each cycle. Learn to pace the fresher rounds since you have no choice in the later rounds.		 9 rounds 30 reps
Workout Scaled
Melissa Allen 07/08/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps

Complete on a 2.5 minute clock.		 115 lbs
Performed as RX
Melissa Allen 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		 6 rounds 15 reps
Workout Scaled
Melissa Allen 06/25/2013 CrossFit Vise None As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#		 137 reps
Performed as RX
Melissa Allen 06/25/2013 CrossFit Vise None 21-15-9 reps of:
Unbroken Dead-lifts, 255/175		 135 lbs
Performed as RX
Melissa Allen 06/24/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps 105 lbs
Performed as RX
Melissa Allen 06/18/2013 CrossFit Vise Deadlifts On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#		 135 lbs
Performed as RX
Melissa Allen 06/18/2013 CrossFit Vise None Thruster/Pull up Ladder

On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.		 6 rounds 0 reps
Workout Scaled
Melissa Allen 06/11/2013 CrossFit Vise None Three rounds for time of:
10 Bar Muscle ups
10 KB Snatches, 2/1.5 pood		 8m 00s
Workout Scaled
Melissa Allen 06/10/2013 CrossFit Vise None Five rounds of:
Row for Meters, 3.5 minutes
Rest 30 seconds
Mobility Work/Pull up Work/HSPU Work/Barbell Work, 3.5 minutes
Rest 30 seconds

Post total meters rowed.		 3,710 m
Performed as RX
Melissa Allen 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#		 30 reps
Workout Scaled
Melissa Allen 06/03/2013 CrossFit Vise None Three rounds for time of:
25 Double Unders
20 Handstand Push ups
15 Toes to Bar
10 Shoulder to Overhead, 135#/95#
5 (each leg) Reverse Walking Lunges, 135#/95#		 2 rounds 0 reps
Workout Scaled
Melissa Allen 05/22/2013 CrossFit Vise 5 sets as fast and as heavy as possible (or the cu 5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood

You get 1:12 to try and complete a single round followed by 3 minutes rest.		 110 reps
Workout Scaled
Melissa Allen 05/20/2013 CrossFit Vise Alternating DB Snatch 6-6-6-6-6 reps After a thorough warm-up, complete 6 total reps (3 ea arm), alternating arms after each rep. You may not, at any time, drop the dumbbells. You must show control, all the way to the ground. These will be completed on a 2.5 minute clock. 45 lbs
Performed as RX
Melissa Allen 05/17/2013 CrossFit Vise Bear Complex Seven sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Five rounds. Rest as needed between rounds.		 #60 lbs
Performed as RX
Melissa Allen 05/14/2013 CrossFit Vise Front Squat 3x5 WOD Front Squat - 3x5 (sets across)

Use the same weight for all three sets.		 75 lbs
Performed as RX
Melissa Allen 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
Melissa Allen 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.		 #105 lbs
Performed as RX
Melissa Allen 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.		 17m 00s
Workout Scaled
Melissa Allen 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.		 10 rounds 0 reps
Workout Scaled
Melissa Allen 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.		 150 reps
Workout Scaled
12Next