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Athlete Date Sort Location Workout Name Description Results
Alex Ricciardone 03/16/2015 Project 9 CrossFit None WARMUP
100 Single Jump Rope
3 Rounds
10 Ring Rows
20 Ski Jacks
10 strict Push Ups
shoulder prep- introduce around the worlds (with plate)

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 565%
Set 2: 375%
Set 3: 1+x85%

WOD
10 Rounds
300m Row
1 Minute Rest

RECOVERY
Banded Hip Extension 2min each
T Spine Smash 2min		 9m 44s
Performed as RX
Alex Ricciardone 03/12/2015 Project 9 CrossFit None WARMUP
400m run
3 Rounds
10 Push Up
10 Kettlebell Swing
10 Box Jump
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
3 Rounds
25 Wall Ball (20/14)
100 Burpee Broad Jump
25 Kettlebell Swing (G/Y)

RECOVERY
Foam Roll Upper Back 2 min
Couch Stretch 2 min each		 10m 22s
Performed as RX
Alex Ricciardone 03/11/2015 Project 9 CrossFit None WARMUP
300m Row
3 Rounds
10 Jumping Pull Up
7 bar thrusters
5 inch worms
Shoulder Prep/hip prep
Pre Strength WOD: 310 GM w bar or PVC

STRENGTH
Deadlift
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
10 Rounds
5 Chest to Bar Pull Up
5 Shoulder to Overhead

RECOVERY
Coaches Choice
 10m 02s
Performed as RX
Alex Ricciardone 03/09/2015 Project 9 CrossFit None WARMUP
200m Run
3 Rounds
10 KB DL high pulls
5 Burpee
50 Backward Bear Crawl
hip/Shoulder Prep- introduce sleepers stretch

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
4 Rounds
12 Deadlift (185/155)
9 Box Jump 24/20)
6 Strict Handstand Push Up

RECOVERY
Reverse Hyper 10, 10, 10
Overhead Banded Distraction 2 min each
 10m 38s
Performed as RX
Alex Ricciardone 03/07/2015 Project 9 CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 90 reps
Performed as RX
Alex Ricciardone 03/03/2015 Project 9 CrossFit None U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

WARMUP
400m run
3 Rounds
50 Bear Crawl
10 Wall Ball
10 Push Up
Hip/Shoulder Prep

SKILL
Thruster Review

WOD
Omar
10 Thruster (95/65)
15 Bar Facing Burpee
20 Thruster
25 Bar Facing Burpee
30 Thruster
35 Bar Facing Burpee

RECOVERY
Pigeon Pose on Box 2 min
Couch Stretch 2 min
 12m 36s
Performed as RX
Alex Ricciardone 03/02/2015 Project 9 CrossFit None WARMUP
500m Row
3 Rounds
10 AbMat Sit Up
10 Slam Balls
10 Barbell Push Jerk
PVC Pass Thrus, banded shoulder prep/hip prep

STRENGTH
OHP
Warm-up:
5x35%
5x45%
5x55%
Set 1: 5x60%
Set 2: 5x65%
Set 3: 5x75%

WOD
21-15-9
Toes to Bar
Clean & Jerk (135/115)

RECOVERY
Cobra Pose 3 min
Foam Roll As Needed 3 min		 12m 36s
Performed as RX