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Athlete Date Sort Location Workout Name Description Results
Paul Beacom 07/10/2013 CrossFit Vise Barbell Strength 2 Front Squat 3x5
Press 3x5
Deadlift 1x5		 95-135-155-155-155 lbs
65-95-95-95 lbs
225-235 lbs
Performed as RX
Paul Beacom 07/08/2013 CrossFit Vise Barbell Strength 1 HBBS 3x5
Bench 3x5
Pullups 3x5		 135-155-185-195-195-195 lbs
135-135-160-160-160 lbs
5-5-4 lbs
Performed as RX
Paul Beacom 06/20/2013 CrossFit Vise Barbell Strength Test Day 2 Deadlift 5-5-2-2-3
Bench 5-3-3		 135-205-255-275-275 lbs
135-155-185 lbs
Performed as RX
Paul Beacom 06/19/2013 CrossFit Vise Barbell Strength Test Day 1 Back squat 5-5-3-3-3-5
Press 3-3


 65-95-135-185-205-215 lbs
95-115 lbs
Performed as RX
Paul Beacom 06/05/2013 CrossFit Vise Bronchitis 21-15-9 reps for time of:
Box Jumps, 24"/20" box
Burpees
Sumo Dead-lift High Pulls, 2/1.5 pood

There is 6 minute time cap to complete this workout.		 72 reps
Workout Scaled
Paul Beacom 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#		 9 reps
Workout Scaled
Paul Beacom 05/28/2013 CrossFit Vise CrossFit LA Baseline For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups
 8m 09s
Workout Scaled
Paul Beacom 05/28/2013 CrossFit Vise 1 Minute Burpees As many reps as possible in 1 minute of: Burpees 10 reps
Performed as RX
Paul Beacom 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. 70 lbs
Performed as RX
Paul Beacom 05/20/2013 CrossFit Vise OHS & Burpees 21-15-9 reps for time of:
Overhead Squats, 135#/95#
Burpees

(10 min time cap)		 50 reps
Workout Scaled
Paul Beacom 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.		 75-75-85-85f-75-75 lbs
Performed as RX
Paul Beacom 05/13/2013 CrossFit Vise Run - handstand push up - pull up - squat jump WOD For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps		 20m 00s
Workout Scaled
Paul Beacom 05/08/2013 CrossFit Vise Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 00s
Workout Scaled
Paul Beacom 05/08/2013 CrossFit Vise Wall Ball Ladder WOD 10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls
Rest 1 minute
30 Unbroken Wall Balls
Rest 1 minute
40 Unbroken Wall Balls
Rest 1 minute
50 Unbroken Wall Balls		 11 reps
Performed as RX
Paul Beacom 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.		 16m 00s
Workout Scaled
Paul Beacom 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. 95-115-135-145-150f lbs
Performed as RX
Paul Beacom 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 17s
Workout Scaled
Paul Beacom 04/23/2013 CrossFit Vise Pullup Program Week 2 Day 1 x3
x2
x3
x2
x3		 13 reps
Performed as RX
Paul Beacom 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
Workout Scaled
Paul Beacom 04/17/2013 CrossFit Vise Pullup Program Day 2 Red band assisted pullups
Rest 90 seconds between sets

2x2
1x1
1x2
1x3		 10 reps
Performed as RX
Paul Beacom 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		 109 reps
Workout Scaled
Paul Beacom 04/15/2013 CrossFit Vise Back Squat Back Squats 5-5-5 95-115-135 lbs
Performed as RX
Paul Beacom 04/15/2013 CrossFit Vise Pullup Program Day 1 Strict Pullup
1x2
2x1
1x2
1x3

Rest 120 seconds or longer between each set		 7 reps
Performed as RX
Paul Beacom 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		 18m 00s
Workout Scaled
Paul Beacom 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.		 145 lbs
Performed as RX
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