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Athlete Date Sort Location Workout Name Description Results
Ari-Beth Marlyne 08/21/2015 Project 9 CrossFit None Strength:
Press
3 x 70% (90% of new 1RM)
3 x 80% (90% of new 1RM)
3+ x 90% (90% of new 1RM)

WOD:

AMRAP 15 min
1 Bodyweight Deadlift
1 Pushup with hands on bar		 0 rounds 46 reps
Workout Scaled
Ari-Beth Marlyne 08/20/2015 Project 9 CrossFit None WOD:

AMRAP 10 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps(24/20)		 5 rounds 5 reps
Workout Scaled
Ari-Beth Marlyne 08/19/2015 Project 9 CrossFit None Strength:
Deadlift
3 x 70% (90% of new 1RM)
3 x 80% (90% of new 1RM)
3+ x 90% (90% of new 1RM)

WOD:

21-15-9
Strict toes to bar
Sit-ups		 3m 34s
Workout Scaled
Ari-Beth Marlyne 08/17/2015 Project 9 CrossFit 21-15-9 Strength:

Back Squat
3 x 70% (90% of new 1RM)
3 x 80% (90% of new 1RM)
3+ x 90% (90% of new 1RM)

WOD:

21-15-9
Deadlift (135/95)
OHS (135/95)		 8m 35s
Workout Scaled
Ari-Beth Marlyne 08/14/2015 Project 9 CrossFit The Bama Crushman 15 4 RFT:
200 m run
20 DL (135/95)
15 HSPU (Scale = strict press 45/35 bar)
20 DL (135/95)
19 WB (20/14)
rest 1 min between rounds

Cash out EMOM x 4 min - 25 situps		 2 rounds 257 reps
Workout Scaled
Ari-Beth Marlyne 08/13/2015 Project 9 CrossFit None 12 min AMRAP

12 alternating kb snatch (g,y)
10 pull ups
8 burpees		 4 rounds 22 reps
Workout Scaled
Ari-Beth Marlyne 08/12/2015 Project 9 CrossFit None Strength: Deadlift
5@ 65% of 1RM
5@ 75% of 1RM
5@ 85% of 1RM

5@65 lbs
5@85 lbs
5@100 lbs
5@115 lbs
5@130 lbs

WOD: 2K row		 9m 47s
Performed as RX
Ari-Beth Marlyne 08/11/2015 Project 9 CrossFit None 3 RFT

20 box jumps
15 hang power snatch
20 abmat situps
15 hang power clean		 16m 06s
Workout Scaled
Ari-Beth Marlyne 08/10/2015 Project 9 CrossFit None Strength - back squat - 90% of 1RM
5@65% = 55lbs
5@75% = 60lbs
5@85% = 70lbs

WOD - 4x400 run with 2:30 rest inbetween 		16m 09s
Performed as RX
Ari-Beth Marlyne 08/06/2015 Project 9 CrossFit None AMRAP 17 minutes
40 burpees
30 power snatch
30 burpees
30 power snatch
20 burpees
30 power snatch
10 burpees		 92 reps
Workout Scaled
Ari-Beth Marlyne 08/05/2015 Project 9 CrossFit None find Deadlift 1 RM

6 RFT
5 front squat
5 muscle ups
(scale for muscle ups - for each 1 MU = 3 dips/3 pull ups)		 17m 49s
Workout Scaled
Ari-Beth Marlyne 08/04/2015 Project 9 CrossFit None Strength: snatch balance + 2 OH squats
1-1-1-1-1-1-1

highest weight = 35 lbs

WOD - squat/tabata x 4 min (20 sec on/10 sec rest)		 101 reps
Performed as RX
Ari-Beth Marlyne 08/03/2015 Project 9 CrossFit None 5 burpees
15 G2OH (rx = 45/25)
10 burpees
10 G2OH
15 burpees
5 G2OH
20 burpees		 8m 41s
Workout Scaled
Ari-Beth Marlyne 07/30/2015 Project 9 CrossFit None 750 m row
50 wall balls (20/14)
75 DU
25 wall balls
75 DU		 19m 50s
Workout Scaled
Ari-Beth Marlyne 07/29/2015 Project 9 CrossFit None Strength:

Deadlift
5 x 75% (90% of your 1RM)
3 x 85% (90% of your 1RM)
1+ x 95% (90% of your 1RM)

WOD:
AMRAP 18 Minutes
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar		 6 rounds 2 reps
Workout Scaled
Ari-Beth Marlyne 07/28/2015 Project 9 CrossFit None WOD:

Find your 1 Rep Max Snatch
 35 lbs
Performed as RX
Ari-Beth Marlyne 07/27/2015 Project 9 CrossFit None Strength:

Back Squat
5 x 75% (90% of your 1RM)
3 x 85% (90% of your 1RM)
1+ x 95% (90% of your 1RM)

WOD:

7 Rounds of Cindy
25 Front Squats (155/105)
7 Rounds of Cindy		 19m 40s
Workout Scaled
Ari-Beth Marlyne 07/17/2015 Project 9 CrossFit None Strength:

Press
5 x 65% (90% of your 1RM)
5 x 75% (90% of your 1RM)
5+ x 85% (90% of your 1RM)

WOD:

15-12-9-6-3
Power Snatch (95/65)
Burpee		 13m 59s
Workout Scaled
Ari-Beth Marlyne 07/16/2015 Project 9 CrossFit None WOD:

2 Rounds of:
50 Double Unders
35 Shoulder to Overhead (95/65)
25 Toes to Bar		 15m 42s
Workout Scaled
Ari-Beth Marlyne 07/15/2015 Project 9 CrossFit None Strength:

Deadlift
5 x 65% (90% of your 1RM)
5 x 75% (90% of your 1RM)
5+ x 85% (90% of your 1RM)

WOD:

5 Rounds of:
5 Box Jumps (34/30)
10 Back Squats (135/95)		 6m 04s
Workout Scaled
Ari-Beth Marlyne 07/13/2015 Project 9 CrossFit None Strength:

Back Squat
5 x 65% (90% of your 1RM)
5 x 75% (90% of your 1RM)
5+ x 85% (90% of your 1RM)

WOD:

Cindy
AMRAP 20 minutes
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Workout Scaled
Ari-Beth Marlyne 07/10/2015 Project 9 CrossFit None Find 1RM Press

WOD:

AMRAP 15 min
10 Thrusters (75/55)
20 Double Unders
10 Push-ups
20 Double Unders		 0 rounds 197 reps
Workout Scaled
Ari-Beth Marlyne 07/09/2015 Project 9 CrossFit None WOD:

5 Rounds
Run 200 Meters
15 KB Swings		 9m 29s
Workout Scaled
Ari-Beth Marlyne 07/08/2015 Project 9 CrossFit None Strength:

Find 1RM Deadlift

WOD:

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat 5 times.		 0 rounds 276 reps
Workout Scaled
Ari-Beth Marlyne 07/07/2015 Project 9 CrossFit None WOD:

EMOM for 15 min

3 Power Clean and Jerks

-Adjust the weight as needed
 used 35 for 15/16 rounds lbs
Performed as RX
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