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Athlete Date Sort Location Workout Name Description Results
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 Hollingsworth 04/01/2013 CrossFit Eclipse None 12-9-6-3 reps
power snatch (135/95)
burpees over the barbell		 7m 03s
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 Hollingsworth 03/18/2013 CrossFit Eclipse power clean power clean 8 x 3 reps at 70% 165 lbs
Performed as RX
Nick Hollingsworth 03/18/2013 CrossFit Eclipse None 8 minute amrap
8 ring dips
16 kettlebell swings ( 70/55lbs)		 6 rounds 0 reps
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
Mark Holt 03/13/2013 CrossFit Eclipse 13.2 10 minute amrap
5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jumps (24/20")		 6 rounds 16 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
Nick Hunt 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 35s
Performed as RX
Nick Hunt 03/08/2013 CrossFit Vise Wall Balls, Double Unders, Walking Lunges, Sit ups Four rounds for reps of:
20#/14# Wall Ball Shots, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
Walking Lunges, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Row, 30 seconds
Rest 30 seconds

This workout is meant to tax the aerobic pathway. This means only that you aren't trying to give full effort but rather maintain your numbers for each movement over all four rounds. Instead of shooting for a high number of wall balls that you can't keep, the idea is to shoot for about 80% effort or so and see if you can't keep that number for all four rounds. This is a recovery workout that is still challenging.		 308 reps
Performed as RX
Nick Hunt 03/07/2013 CrossFit Vise CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 120 reps
Performed as RX
Nick Hunt 03/06/2013 CrossFit Vise Kettlebell Swings - Burpee WOD Five rounds for time of:
10 Kettlebell Swings, 1.5/1 pood
10 Burpees

There is a 6:15 minute time cap. If you choose to take this challenge, for every rep you do not complete, you will have 300 meters of rowing (must be completed by Thursday). For example, if you miss the last 10 burpees, you will have to row 3000 meters.

The scaled challenge is to drop the reps to 7 reps of each movement. The penalty is then 150 meters of rowing for every rep not completed.

The final rep scheme that can be chosen is 5 reps of both movements. There is no challenge or penalty but the 6:15 minute time cut off remains.		 6m 15s
Performed as RX
Nick Hunt 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across) 185 lbs
Performed as RX
Nick Hunt 03/04/2013 CrossFit Vise Grace 135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.		 7m 38s
Performed as RX
Nick Hunt 03/01/2013 CrossFit Vise Four Hundred Rep Chipper For time:
50 Wall Balls, 20#/14#
50 Pull ups
50 Burpees
50 Overhead Squats, 95#/65#
50 Kettlebell Swings, 1.5/1 pood
50 Ab Mat Sit ups
100 Double Unders

 20m 00s
Workout Scaled
Nick Hunt 02/28/2013 CrossFit Vise Dead-lift 1x5 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.		 285x5 lbs
Performed as RX
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