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Athlete	Date	Location	Workout Name	Description	Results
Ari-Beth Marlyne	07/06/2015	Project 9 CrossFit	None	Strength: Find 1RM Back Squat WOD: Nancy 5 Rounds Run 400 meters 15 OHS (95/65)	22m 18s Workout Scaled
Ari-Beth Marlyne	07/01/2015	Project 9 CrossFit	None	30 burpee box jumps 10 handstand push ups 20 burpee box jumps 10 pistols 10 burpee box jumps 10 handstand push ups 5 burpee box jumps 10 pistols	18m 18s Workout Scaled
Ari-Beth Marlyne	06/30/2015	Project 9 CrossFit	None	WARMUP 300m Run 3 Rounds 7 Pass Thru 7 Hollow Rock to Squat 7 Seated Dumbbell Press Hip/Shoulder Prep SKILL Pistol Scaling & Modifications WOD 5 Rounds 7 Strict Handstand Push Up 14 Pistol RECOVERY Banded Heel Cord Stretch 2 min each Lacrosse Ball Roll Shoulders 2 min	10m 43s Workout Scaled
Ari-Beth Marlyne	06/29/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 10 Hand Release Push Up 15 Double Under 10 Kettlebell Deadlift Hip/Shoulder Prep STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% SKILL Sumo Deadlift High Pull WOD 4 Rounds 20 Sumo Deadlift High Pull (95/65) 400m Run 40 Double Under RECOVERY Foam Roll 3 min Lacrosse Ball Roll Hips and Shoulders 2 min each	25m 30s Workout Scaled
Ari-Beth Marlyne	06/25/2015	Project 9 CrossFit	None	SKILL: push press review WOD: 30-20-10 Box jump pull up push press	15m 20s Workout Scaled
Ari-Beth Marlyne	06/22/2015	Project 9 CrossFit	None	OHP: warm up 5@35% - 25 lb 5@45% - 30 lb 5@55% - 40 lb 5@60% - 45 lb 5@65% - 45 lb 5@70% - 50 lb SKILL - thruster technique WOD - thruster 2-2-2-2-2-2-2-2-2-2 *get heavy	20 reps Workout Scaled
Ari-Beth Marlyne	06/19/2015	Project 9 CrossFit	None	STRENGTH: back squat set 1: 2x5x35% - 25 lbs set 2: 2x5x45% - 30 lbs set 3: 2x5x55% - 35 lbs SKILL: overhead squat review WOD: chest to bar pull up ladder rest 5 min 1/2 body weight overhead squat ladder	20 rounds 0 reps Workout Scaled
Ari-Beth Marlyne	06/18/2015	Project 9 CrossFit	None	WARMUP 30 Calorie Row 3 Rounds 10 Push Up 10 Lunge 10 Upright Row Hip/Shoulder Prep GAME Messy Backyard w/ Med Balls Athletes divided in to two teams. Split up on B-ball court, the object is to get all of the med balls in the other teams court. Balls start in the middle of the court and teams run out to grab them like dodge ball. WOD With a Partner 20 min Max Distance on Rower Alternate every 300m RECOVERY Foam Roll As Needed	4,040 m Performed as RX
Ari-Beth Marlyne	06/17/2015	Project 9 CrossFit	Gwen	Clean and Jerk 15-, 12- and 9-reps of: 35 lbs Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.	6m 19s Performed as RX
Ari-Beth Marlyne	06/16/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 30 Walrus Walk 10 Med Ball Toss 50 Lunge Hip/Shoulder Prep SKILL Movement Review WOD 5 RFT: 75-lb. squat snatches, 5 reps 30-second chin-over-bar hold 75-lb. squat snatches, 5 reps 60-second plank hold RECOVERY Doorway Stretch 2 min each Deep Lunge on Box 2 min each	21m 02s Workout Scaled
Ari-Beth Marlyne	06/15/2015	Project 9 CrossFit	None	WARMUP 5 Rounds 100m Row 50 Bear Crawl 50 Straight Leg Kick STRENGTH (NOTE: DELOAD WEEK: Athletes that are regularly attend P9 should be delaoding METCONs in addition to strength to aid in recovery.) OHP Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% SKILL Rowing Mechanics WOD 500m Row 30 Burpee Over Rower 2,000m Row RECOVERY Foam Roll 5 min	18m 40s Workout Scaled
Ari-Beth Marlyne	06/12/2015	Project 9 CrossFit	None	WARMUP 20 Calories Row 3 Rounds 5 Burpee 7 Box Jump 10 Goblet Squat Hip/Shoulder Prep STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% SKILL Front Squat Review (as required) WOD 2 Rounds 20 Calories on Rower 15 Burpee Box Jump 10 Front Squat (70% 1RM) RECOVERY Lacrosse Ball Roll Chest 2 min each Superman (2 sec hold) 10-10-10	14m 19s Workout Scaled
Ari-Beth Marlyne	06/11/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 10 Banded Upright Row 50 Broad Jump 10 Russian Kettlebell Swing Hip/Shoulder Prep SKILL Movement Review WOD Teams of Two 300 Cal Row 30 Deadlift (225/135) 30 Box Jump Over (24/20) 30 KB Snatch (one-arm swinging snatch) RECOVERY Accumulate 3 min in Superman Hold Downward Dog 3 min	30m 44s Performed as RX
Ari-Beth Marlyne	06/10/2015	Project 9 CrossFit	None	WARMUP 750m Row 3 Rounds 50 Backward Bear Crawl 10 PVC Pass Thru 10 Kettlebell Deadlift Shoulder Prep SKILL Power Snatch WOD (Performed before Strength, not for time) Power Snatch 5-5-5-5-5-5-5 STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% RECOVERY Olympic Wall Squat 2 min Overhead Banded Distraction 2 min each	power snatch lbs 5@15 lb lbs (2 sets) 5@20 lbs (2 sets) 5@25 lbs lbs (2 sets) 5@30 lbs lbs lbs Deadlift lbs 5@40 lbs lbs 5@50 lbs lbs 5@65 lbs lbs 5@75 lbs lbs 5@85 lbs lbs 3@100 lbs lbs lbs Performed as RX
Ari-Beth Marlyne	06/08/2015	Project 9 CrossFit	None	WARMUP Toilet Tag Game 3 Rounds 3 Ring Rows 7 Toes to Bar 15 Double Under Hip/Shoulder Prep STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% Skill Skin the Cat WOD EMOM for 16 min 7 Ring Pull Ups (Scale: Ring Row) 25 Double Under RECOVERY Foam Roll Calves 2 min each Overhead Banded Distraction 2 min each	372 reps Workout Scaled
Ari-Beth Marlyne	06/05/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 50 Straight Leg Kick 25 Duck Walk 7 Kipping Pull Up Hip Prep STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 5RFT 10 Front Squat (50% 1RM or roughly 40% of 1RM Back squat) Max Rep Strict Pullups RECOVERY Superman 10, 10, 10 Foam Roll As Needed 3 min	11m 53s Workout Scaled
Ari-Beth Marlyne	06/04/2015	Project 9 CrossFit	None	WARMUP 300m Run 3 Rounds 50 Crab Walk 10 Kettlebell Swing 1 Wall Climb to 10 sec Handstand Shoulder Prep SKILL Handstand Push Up WOD As Many Rounds As Possible in 10 min 50m Shuttle Run (25m out-and-back) 8 Kettlebell Swing (g/y) 4 Handstand Push Up RECOVERY Banded Bully Stretch 2 min each Lacrosse Ball Roll Hips 2 min each	7 rounds 0 reps Workout Scaled
Ari-Beth Marlyne	05/21/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 50 Straight Leg Kick 50 Bear Crawl 50 Leap Frog Hip Prep WOD 3 RFT 300yd Shuttle Run* 4 min Rest *Performed by running 6 laps, between 25yd cones, touch the ground on each time SKILL Post Workout 50 Hollow Rocks RECOVERY Calf Smash on Foam Roller 2 min each Banded Hamstring Stretch 2 min each	13m 27s Performed as RX
Ari-Beth Marlyne	05/20/2015	Project 9 CrossFit	Diane	WARMUP 500m Row 3 Rounds 10 HRPU 10 Kettlebell Swing 5 Superman Lumbar/Shoulder Prep SKILL Kipping Handstand Push Up STRENGTH Deadlift Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD Diane 21-15-9 Deadlift (225/135)* Handstand Push Up *Use Max of 70% of 1 RM RECOVERY Superman 10, 10, 10 50 Inch Worm	11m 33s Workout Scaled
Ari-Beth Marlyne	05/20/2015	Project 9 CrossFit	Diane	WARMUP 500m Row 3 Rounds 10 HRPU 10 Kettlebell Swing 5 Superman Lumbar/Shoulder Prep SKILL Kipping Handstand Push Up STRENGTH Deadlift Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD Diane 21-15-9 Deadlift (225/135)* Handstand Push Up *Use Max of 70% of 1 RM RECOVERY Superman 10, 10, 10 50 Inch Worm	11m 33s Workout Scaled
Ari-Beth Marlyne	05/19/2015	Project 9 CrossFit	30 For 30	WARMUP 800m Run or 1k Row 3 Rounds 10 Superman 50 Straight Leg Kick 10 Barbell Good Morning Hip Prep Coach Directed Agility Drills WOD "30 for 30" 30 Rounds 30 Sec Run or Row (90% Max Effort) 30 Sec rest RECOVERY Downward Dog 2 min Calf Stretch on Pole 2 min each	3,985 m Performed as RX
Ari-Beth Marlyne	05/18/2015	Project 9 CrossFit	None	WARMUP 3 Rounds 30 sec Jumprope 10 Sit Up 10 Squat 10 Dumbbell Press Hip/Shoulder Prep SKILL Double Under Practice STRENGTH (Reminder: this is a Deload Week) OHP Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD As Many Rounds As Possible In 10 min 5 Toes to Bar 10 Wall Ball (20/14) 20 Double Under RECOVERY Cobra Pose 2 min Calf Smash 2 min each	4 rounds 16 reps Workout Scaled
Ari-Beth Marlyne	05/14/2015	Project 9 CrossFit	None	WARMUP 300m Run 3 Rounds 10 Barbell Front Squat 10 Dumbbell Press 10 Pass Through SKILL Thruster Review WOD As Many Rounds As Possible in 12 min 10 Thruster (95/75) 10 Snatch 50m shuttle (25m out and back, touch the ground) RECOVERY Pigeon Pose 2 min each Foam Roll As Needed	3 rounds 0 reps Workout Scaled
Ari-Beth Marlyne	05/13/2015	Project 9 CrossFit	None	WARMUP 500m Row 2 Floor Pull 5 Strict Hanging Leg Raise 7 Russian Kettlebell Swing Hip/Shoulder Prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 5 Rounds 15 CHINups 4 Deadlift (60% 1RM) 8 Burpee Over Bar Repeat these are chin ups, palms face you SKILL 100 Hollow Rocks 100 Supermans Scale as required RECOVERY Foam Roll Lats 2 min each	13m 17s Workout Scaled
Ari-Beth Marlyne	05/12/2015	Project 9 CrossFit	Thirty For Thirty	WARMUP 400m Run 3 Rounds 10 Goblet Squat 10 Push Up 10 Box Jump Hip/Shoulder Prep SKILL Movement Review WOD 30 Box Jump (30/24) 30 Pull Up 30 Kettlebell Swing (g/y) 30 wallballs (20/14) 30 Toes to Bar 30 Deadlift (185/155) 30 Wall Ball 30 Burpee RECOVERY Foam Roll As Needed 3 min 600m Cool Down Run	21m 35s Workout Scaled

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