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Athlete Date Sort Location Workout Name Description Results
Shawna Anderson 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
Performed as RX
Shawna Anderson 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.		 75 lbs
Performed as RX
Shawna Anderson 05/03/2013 CrossFit Vise Heavy Snatch Chipper WOD For time:
50 Kettlebell Swings, 2/1.5 pood
4 Rope Climbs
30 Walking Lunges, 50#/35#
20 Burpees
10 Box Jumps, 30 inch box
5 Squat Snatches, 175#/115#
10 Box Jumps, 30 inch box
20 Burpees
30 Walking Lunges, 50#/35#
4 Rope Climbs
50 Kettlebell Swings, 2/1.5 pood		 25m 00s
Workout Scaled
Shawna Anderson 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.		 1 rounds 0 reps
Workout Scaled
Shawna Anderson 04/26/2013 CrossFit Vise Run - Overhead Squat WOD Five rounds for time of:
Run 400 meters
7 Overhead Squats, 155#/105#

Scale loads as needed.		 19m 07s
Workout Scaled
Shawna Anderson 04/24/2013 CrossFit Vise 2012 CrossFit Games Regional Event 6 (Modified) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
28 Burpee box jumps (24" / 20" box)
 20m 36s
Workout Scaled
Shawna Anderson 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
Workout Scaled
Shawna Anderson 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
Shawna Anderson 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		 87 reps
Workout Scaled
Shawna Anderson 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		 62.5 lbs
Performed as RX
Shawna Anderson 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
Performed as RX
Shawna Anderson 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).		 45 reps
Workout Scaled
Shawna Anderson 04/09/2013 CrossFit Vise Press 3x5 Press 3x5

Complete these on a 3 minute clock.

Use 5 pounds more than last time and keep the same weight for all three sets.		 55 lbs
Performed as RX
Shawna Anderson 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		 20m 00s
Workout Scaled
Shawna Anderson 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.		 2 rounds 0 reps
Workout Scaled
Shawna Anderson 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		 10m 00s
Performed as RX
Shawna Anderson 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.		 175 lbs
Performed as RX
Shawna Anderson 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.		 192 reps
Performed as RX
Shawna Anderson 03/28/2013 CrossFit Vise Crossfit Open 13.4 As many reps as possible in 7 minutes of:
3 Clean & Jerks, 135#/95#
3 Toes to Bar
6 Clean & Jerks, 135#/95#
6 Toes to Bar
9 Clean & Jerks, 135#/95#
9 Toes to Bar
12 Clean & Jerks, 135#/95#
12 Toes to Bar
15 Clean & Jerks, 135#/95#
15 Toes to Bar
18 Clean & Jerks, 135#/95#
18 Toes to Bar

This is a timed workout. If you complete the round of 18, move on to 21. If you complete 21, go on to 24, etc.
 7m 00s
Workout Scaled
Shawna Anderson 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.
15m 40s
Workout Scaled
Shawna Anderson 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.		 169 reps
Workout Scaled
Shawna Anderson 03/22/2013 CrossFit Vise Tabata Mash Up Tabata Mash up

Handstand Holds
Ab mat Sit ups

The Tabata interval is 20 seconds of work followed by 10 seconds of work for a total of 8 rounds. In this case, you will alternate between both movements for a total of 16 rounds.

Your score is total sit ups completed in all 8 rounds.
 71 reps
Performed as RX
Shawna Anderson 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		 1 rounds 150 reps
Workout Scaled
Shawna Anderson 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 75 lbs
Performed as RX
Shawna Anderson 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 75# lbs
Performed as RX
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