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Athlete Date Location Workout Name Description ResultsSort
Donisha Newman 09/17/2009 Sikeston CrossFit 10 arm rap
7 push up
50 meter run
7 squats
50 meter run		 10m 00s
Performed as RX
Kristina Nash 02/16/2013 CrossFit Vise Air squat/shuttle ladder With continuously running clock, complete one air squat and one 20 meter shuttle run the first minute. Two air squats and one 20 meter shuttle run in the second minute, three air squats and one 20 meter shuttle run in the third minute, four air squats and one 20 meter shuttle run in the fourth minute and so on until you can no longer complete the required amount of reps in a minute. 32 reps
Performed as RX
Kristina Nash 02/18/2013 CrossFit Vise Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 00s
Workout Scaled
Kristina Nash 02/19/2013 CrossFit Vise None Three rounds for time of:

Row 500 m
21 kettlebell swings 1.5/1 poods
12 box jumps, 30/24 inch box		 11m 06s
Performed as RX
Kristina Nash 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 11s
Performed as RX
Kristina Nash 02/21/2013 CrossFit Vise Low bar back squat and burpees Low bar back squat - 3x5 reps (sets across)

Four rounds for max reps:

Your choice: 40, 30 or 20 seconds of Burpees
Rest 90 seconds, 60 seconds 30 seconds, respectively 		64 reps
Performed as RX
Kristina Nash 02/22/2013 CrossFit Vise Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 038s
Performed as RX
Kristina Nash 02/25/2013 CrossFit Vise Snatch Technique / Heavy DB Snatch - Ring Dip WOD The first part of class will be spent working progressions for the snatch and allowing athletes to practice the snatch.

Each class will finish with:

Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips

Scaled loads for the snatch are:

Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#

Scale ring dips to:

Straight bar dips
Feet elevated push ups
Push ups		 15m 00s
Workout Scaled
Kristina Nash 02/26/2013 CrossFit Vise Front Squat - Rope Climb - Double Under WOD Three rounds for time of:
15 Front Squats, 155#/105#
3 Rope Climbs
15 Double Unders

Scale the weight as needed. For those that cannot rope climb just yet, substitute inverted pull ups. Double Under attempts will count as a scale for double unders.		 14m 35s
Workout Scaled
Kristina Nash 02/27/2013 CrossFit Vise Row, Box Jumps, DB Push Press, Walking Lunges WOD Four rounds for max reps of:
Row for Calories, 1 minute
20 inch Box Jumps, 1 minute
40#/25# DB Push Press, 1 minute
Walking Lunges, 1 minute
Rest 1 minute.

 378 reps
Performed as RX
Kristina Nash 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.		 235 lbs
Performed as RX
Kristina Nash 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

 14m 20s
Workout Scaled
Kristina Nash 03/04/2013 CrossFit Vise Grace 135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.		 4m 16s
Performed as RX
Kristina Nash 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across) 135 lbs
Performed as RX
Kristina Nash 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.		 4m 45s
Performed as RX
Kristina Nash 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		 159 reps
Performed as RX
Kristina Nash 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.		 505 reps
Performed as RX
Kristina Nash 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 35s
Performed as RX
Kristina Nash 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. 160# lbs
Performed as RX
Kristina Nash 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		 9 rounds 5 reps
Performed as RX
Kristina Nash 03/18/2013 CrossFit Vise Pull up - Push up - Double Under w/ Front Squat WO As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps		 6 rounds 32 reps
Workout Scaled
Kristina Nash 03/19/2013 CrossFit Vise Push Jerk 2-2-2-2-2 reps None 145 lbs
Performed as RX
Kristina Nash 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)		 3m 52s
Performed as RX
Kristina Nash 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 240 reps
Performed as RX
Kristina Nash 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.		 256 reps
Performed as RX
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