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Athlete Date Location Workout Name DescriptionSort Results
Aaron Gordon 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		 50 reps
Performed as RX
Aaron Gordon 03/04/2013 CrossFit Vise Grace 135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.		 5m 30s
Workout Scaled
Aaron Gordon 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 10m 44s
Performed as RX
Aaron Gordon 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 57s
Performed as RX
Aaron Gordon 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 29s
Performed as RX
Aaron Gordon 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		 193 reps
Performed as RX
Aaron Gordon 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.		 15 rounds 6 reps
Performed as RX
Aaron Gordon 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).		 118 reps
Performed as RX
Aaron Gordon 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		 5m 00s
Performed as RX
Aaron Gordon 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.		 245 reps
Performed as RX
Aaron Gordon 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		 7 rounds 27 reps
Performed as RX
Aaron Gordon 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 187 reps
Performed as RX
Aaron Gordon 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 52 reps
Performed as RX
Aaron Gordon 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.		 335 lbs
Performed as RX
Aaron Gordon 04/10/2013 CrossFit Vise EMOM - Wall Balls Every minute on the minute for 7 minutes of:
7-15 Wall Balls,20#/14#

Pick and stay with the same number.		 105 reps
Performed as RX
Aaron Gordon 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		 7m 44s
Performed as RX
Aaron Gordon 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.		 5m 07s
Performed as RX
Aaron Gordon 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.		 4,798 m
Performed as RX
Aaron Gordon 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.		 12m 43s
Workout Scaled
Aaron Gordon 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		 15m 16s
Performed as RX
Aaron Gordon 03/15/2013 CrossFit Vise Running - Air Squats - Walking Lunges - Rope Climb For time:
Run 200 meters
50 Air Squats
Run 400 meters
Walking Lunges, 50 steps
Run 200 meters
5 Rope Climbs
Run 200 meters
Walking Lunges, 50 steps
Run 400 meters
50 Air Squats
Run 200 meters		 19m 50s
Workout Scaled
Aaron Gordon 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		 16m 00s
Performed as RX
Aaron Gordon 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 38s
Workout Scaled
Aaron Gordon 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
Aaron Gordon 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
Performed as RX
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