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Athlete Date Sort Location Workout Name Description Results
Shawna Anderson 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		 06 rounds 25 reps
Workout Scaled
Shawna Anderson 06/25/2013 CrossFit Vise None 21-15-9 reps of:
Unbroken Dead-lifts, 255/175		 135 lbs
Performed as RX
Shawna Anderson 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#		 131 reps
Performed as RX
Shawna Anderson 06/20/2013 CrossFit Vise None With a continuously running clock and a total time cap of 20 minutes long, complete the following for the fastest time of:

21-15-9 reps of:
Overhead Squat, 135/95
Toes 2 Bar

Rest exactly 2 minutes, then,

21-15-9 reps of:
Power Clean, 135/95
Burpees

The two minute rest is included in your total workout time.		 20m 00s
Workout Scaled
Shawna Anderson 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.		 5 rounds 0 reps
Workout Scaled
Shawna Anderson 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
Shawna Anderson 06/17/2013 CrossFit Vise None Three rounds for time of:
Run 800 meters
15/10 Tire Flips

The time cap for this workout is 20 minutes.		 20m 00s
Performed as RX
Shawna Anderson 06/14/2013 CrossFit Vise None Front Squat 5x3 (progressive sets) 100 lbs
lbs
Performed as RX
Shawna Anderson 06/14/2013 CrossFit Vise None High Hang Squat Snatch 3-2-1-1-1-1-1 reps 55 lbs
lbs
Performed as RX
Shawna Anderson 06/14/2013 CrossFit Vise None High Hang Squat Snatch 3-2-1-1-1-1-1 reps 55 lbs
Performed as RX
Shawna Anderson 06/14/2013 CrossFit Vise None Front Squat 5x3 (progressive sets) 100 lbs
Performed as RX
Shawna Anderson 06/11/2013 CrossFit Vise None Three rounds for time of:
10 Bar Muscle ups
10 KB Snatches, 2/1.5 pood		 06m 36s
Workout Scaled
Shawna Anderson 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.		 3,443 m
Performed as RX
Shawna Anderson 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.		 85 reps
Workout Scaled
Shawna Anderson 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#		 12 reps
Workout Scaled
Shawna Anderson 05/30/2013 CrossFit Vise 2013 CrossFit Games Regional Event 4 For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps		 025m 019s
Workout Scaled
Shawna Anderson 05/29/2013 CrossFit Vise Full Clean 2-2-2-2-2 reps None 85 lbs
Performed as RX
Shawna Anderson 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
 08m 01s
Workout Scaled
Shawna Anderson 05/28/2013 CrossFit Vise 1 Minute Burpees As many reps as possible in 1 minute of: Burpees 11 reps
Performed as RX
Shawna Anderson 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
Shawna Anderson 05/20/2013 CrossFit Vise OHS & Burpees 21-15-9 reps for time of:
Overhead Squats, 135#/95#
Burpees

(10 min time cap)		 83 reps
Workout Scaled
Shawna Anderson 05/14/2013 CrossFit Vise Front Squat 3x5 WOD Front Squat - 3x5 (sets across)

Use the same weight for all three sets.		 90 lbs
Performed as RX
Shawna Anderson 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		 2 rounds 02 reps
Workout Scaled
Shawna Anderson 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
Shawna Anderson 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		 17 reps
Performed as RX
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