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Athlete Date Sort Location Workout Name Description Results
Nick Hunt 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 29s
Performed as RX
Nick Hunt 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. 185 lbs
Performed as RX
Nick Hunt 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
Nick Hunt 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
Nick Hunt 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		 193 reps
Workout Scaled
Nick Hunt 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		 155 lbs
Performed as RX
Nick Hunt 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		 15m 07s
Performed as RX
Nick Hunt 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).		 60 reps
Performed as RX
Nick Hunt 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.		 245 lbs
Performed as RX
Nick Hunt 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.		 77 reps
Workout Scaled
Nick Hunt 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		 17m 53s
Workout Scaled
Nick Hunt 04/05/2013 CrossFit Vise Sprint - KB Swings - Single Unders - Lunges - Knee Ten rounds for time of:
Sprint 75 meters
10 Kettlebell Swings, 1.5/2 pood

There is a 15 minute time cap to this workout.

followed by,

Five rounds for time of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows		 154 reps
Performed as RX
Nick Hunt 04/05/2013 CrossFit Vise Sprint - KB Swings - Single Unders - Lunges - Knee Ten rounds for time of:
Sprint 75 meters
10 Kettlebell Swings, 1.5/2 pood

There is a 15 minute time cap to this workout.

followed by,

Five rounds for time of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows		 154 reps
Performed as RX
Nick Hunt 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 43 reps
Performed as RX
Nick Hunt 04/03/2013 CrossFit Vise Front Squat - Bar Facing Burpee WOD Five rounds for time of:
10 Front Squats, 95#/65#
10 Bar Facing Burpees		 9m 37s
Performed as RX
Nick Hunt 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.		 315 lbs
Performed as RX
Nick Hunt 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.		 315 reps
Performed as RX
Nick Hunt 03/27/2013 CrossFit Vise Handstand Walks, Walking lunges, Clapping Pushups Skill Work

Handstand Walks

Practice, for 10-15 minutes, walking on your hands. If this is not an option at this time, practice kicking into a handstand against a wall and trying to walk laterally, if possible.

Conditioning

Five rounds for time of:
50#/35# dumbbell Overhead Walking Lunges, 20 steps
20 Clapping Push ups

The lunges are with only one arm/dumbbell overhead. Switch arms as often as needed. For push ups, touch the body to the ground and clap the hands in the air at the top. Scale the movement to hands leaving the ground if needed.
14m 20s
Workout Scaled
Nick Hunt 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
Nick Hunt 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.		 214 reps
Performed as RX
Nick Hunt 03/21/2013 CrossFit Vise CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 222 reps
Performed as RX
Nick Hunt 03/20/2013 CrossFit Vise Row 1000 Meter Intervals Five rounds, each for time, of:
Row 1000 meters
Rest 3 minutes (or alternate with a partner)		 20m 00s
Performed as RX
Nick Hunt 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 225x2 lbs
Performed as RX
Nick Hunt 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		 6 rounds 19 reps
Performed as RX
Nick Hunt 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. 205 lbs
Performed as RX
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