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Athlete	Date	Location	Workout Name	Description	Results
Ari-Beth Marlyne	05/11/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 10 Box Jump 5 Pull Up 10 Push Up Hip/Shoulder Prep SKILL Muscle Up STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 2 Rounds 20 Box Jump 5 Muscle Up 30 Box Jump 5 Muscle Up 40 Box Jump 5 Muscle Up RECOVERY Banded Heel Cord 2 min each Doorway Stretch 2 min each	25m 40s Workout Scaled
Ari-Beth Marlyne	05/08/2015	Project 9 CrossFit	None	ARMUP 2 min Jumprope 3 Rounds 10 Box Jump 50 Burpee Broad Jump 10 Push Press Hip/Shoulder Prep SKILL Clean and Jerk STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 25 Clean and Jerk (135/75) 100 Double Under 25 Clean and Jerk RECOVERY Classic Posterior Chain Floss 2 min each Calf Smash on Kettlebell 2 min each	23m 17s Workout Scaled
Ari-Beth Marlyne	05/07/2015	Project 9 CrossFit	Climb as Far Up the Ladder As Possible	WARMUP 500m Row 3 Rounds 20 sec Hang 7 Push Up 7 Squat Jump Hip/Shoulder Prep SKILL Kipping Pull Up WOD Climb as Far Up the Ladder As Possible in 10 min 2 Burpee 2 Pull Up 4 Burpee 4 Pull Up 6 Burpee 6 Pull Up... *Break up sets as needed RECOVERY Olympic Wall Squat 2 min Overhead Banded Distraction	6 rounds 4 reps Workout Scaled
Ari-Beth Marlyne	05/06/2015	Project 9 CrossFit	None	WARMUP 400m Run 3 Rounds 50 Bear Crawl 10 Banded Good Morning 50 High Kick Hip Prep SKILL Deadlift Review and Work Up STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 21 Deadlift (50% of 1RM) 400m Run 18 Deadlift 400m Run 15 Deadlift 400m Run 12 Deadlift 400m Run RECOVERY Olympic Wall Squat 2 min Reverse Hyper 8,8,8	14m 30s Performed as RX
Ari-Beth Marlyne	05/06/2015	Project 9 CrossFit	None	WARMUP 400m Run 3 Rounds 50 Bear Crawl 10 Banded Good Morning 50 High Kick Hip Prep SKILL Deadlift Review and Work Up STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 21 Deadlift (50% of 1RM) 400m Run 18 Deadlift 400m Run 15 Deadlift 400m Run 12 Deadlift 400m Run RECOVERY Olympic Wall Squat 2 min Reverse Hyper 8,8,8	14m 30s Performed as RX
Ari-Beth Marlyne	05/06/2015	Project 9 CrossFit	None	WARMUP 400m Run 3 Rounds 50 Bear Crawl 10 Banded Good Morning 50 High Kick Hip Prep SKILL Deadlift Review and Work Up STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 21 Deadlift (50% of 1RM) 400m Run 18 Deadlift 400m Run 15 Deadlift 400m Run 12 Deadlift 400m Run RECOVERY Olympic Wall Squat 2 min Reverse Hyper 8,8,8	14m 30s Performed as RX
Ari-Beth Marlyne	05/05/2015	Project 9 CrossFit	Fight Gone Bad	Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.	187 reps Workout Scaled
Ari-Beth Marlyne	05/04/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 One Legged Step Up 10 False Grip Ring Row 5 KB or wall ball Deadlift Hip/Shoulder Prep SKILL Handstand Walking Practice STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 3 Rounds 30 Barbell Press (95/75) 20 Strict Pull Up 10 Dips (Ring/Box) RECOVERY Sink Stretch 2min	15m 47s Workout Scaled
Ari-Beth Marlyne	04/30/2015	Project 9 CrossFit	None	WARMUP 2 Minutes Jump Rope 3 Rounds 10 Barbell Deadlift 10 Med Ball Cleans 10 Bar Thrusters Hip/Shoulder Prep SKILL Double Under Review & Practice WOD 21,15,9,15,21 Power Clean (135/95) *40 Double Under after each set	24m 50s Workout Scaled
Ari-Beth Marlyne	04/29/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 50 Backward Bear Crawl 10 Goblet Squat 7 Hand Release Push Up STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5x75% WOD Ring Push Up Ladder Rest 5 Minutes Body Weight Front Squat Ladder RECOVERY Foam Roll As Needed Lacrosse Ball Chest 2min each	132 reps Workout Scaled
Ari-Beth Marlyne	04/28/2015	Project 9 CrossFit	None	WARMUP 750m Row 3 Rounds 3 Inch Worm 10 Box Jump 10 Kettlebell RDL Hip/Shoulder Prep SKILL Hang Power Snatch Warm-up: 535% 545% 355% Strength WOD (i.e. NOT FOR TIME) Hang Power Snatch 3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM) RECOVERY Reverse Hyper 10-10-10 T-Spine Smash 3 min	3-3 @ 25 lbs 2-2 @ 30 lbs lbs 1-1 @ 35 lbs lbs Performed as RX
Ari-Beth Marlyne	04/27/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 50 Bear Crawl 10 Alternating Front Rack Lunge w/ Empty Barbell 10 Bar Push Press Hip/Shoulder Prep STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5x75% WOD 100 Thruster (95/65) RECOVERY Foam Roll Legs 2 min each Olympic Wall Squat 2 min	15m 11s Workout Scaled
Ari-Beth Marlyne	04/17/2015	Project 9 CrossFit	None	WARMUP 400m run 50 High Kick 20 Second Dead Hang 25 Duck Walk Hip/Shoulder Prep STRENGTH Squat Warm-up: 535% 545% 355% Set 1: 565% Set 2: 375% Set 3: 1+x85% WOD Jenny As Many Rounds As Possible in 20 Minutes: (use 45lb bar) 20 Overhead Squat 20 Back Squat 400m Run RECOVERY Pigeon Pose on Box 2min each Lacrosse Ball Shoulders and Upper Back 3min	2 rounds 40 reps Workout Scaled
Ari-Beth Marlyne	04/16/2015	Project 9 CrossFit	None	WARMUP 2 min Jumprope 3 Rounds 50 Walking Lunge 10 Bar Bench Press off floor 10 Wall Ball Hip/Shoulder Prep GAME Toilet Tag (See Link) WOD 7 Rounds 7 Thrusters (95/65) 8 Chinups RECOVERY Foam Roll Lats 2 min each Pigeon Pose 2 min each	11m 16s Workout Scaled
Ari-Beth Marlyne	04/15/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 50' Lunge with torso twist 1 Wall Climb + 15 sec Handstand or 30 sec Plank hold on hands 10 Ring Row Shoulder Prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 250' HS Walk 3k Row RECOVERY Lacrosse Ball Chest and Shoulders 2 min each Lacrosse Ball Hips in Figure Four 2 min each	22m 24s Workout Scaled
Ari-Beth Marlyne	04/14/2015	Project 9 CrossFit	None	400m run 3 Rounds 5 Burpee 10 Box Jump 10 Med Ball Cleans Hip/Shoulder Prep SKILL Squat Clean WOD As Many Rounds As Possible In 10 min 10 Burpee Box Jump 10 Squat Clean (135/95) RECOVERY Foam Roll As Needed 2 min Couch Stretch 2 min each	2 rounds 3 reps Workout Scaled
Ari-Beth Marlyne	04/13/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 5 Pullups 50 Long Jumps 5 Slam Balls Hip Prep/Shoulder Prep- PVC pass throughs STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD AMRAP in 9 Minutes 9 Box Jumps (30/24) 12 Ring Dips 15 KB Swings (55/35) RECOVERY Superman 10, 10, 10 Banded Hamstring Stretch 2 min each	4 rounds 33 reps Workout Scaled
Ari-Beth Marlyne	04/10/2015	Project 9 CrossFit	None	WARMUP 300m Row 3 Rounds 20 sec Handstand 10 Goblet Squat 10 Jumping Pull Up STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 10 Rounds Every 2 minutes 7 Strict Pull Up 5 Back Squat (185/135) 3 Deficit Handstand Push Up *Rest remaining time RECOVERY Couch Stretch 2 min each Foam Roll As Needed	7 jumping pull ups lbs 5 back squats (4 sets with 35 /6 sets with 25 lbs) lbs 3 deficit handstand push ups from box lbs Performed as RX
Ari-Beth Marlyne	04/09/2015	Project 9 CrossFit	None	WARMUP 300m Run 3 Rounds 10 Bar Push Press 50 Lunge 10 Pass Through Hip/Shoulder Prep SKILL Clean and Jerk and explain Front Rack Lunge WOD 7 Rounds (135/95) 5 Clean and Jerk 10 Front Rack Lunge RECOVERY Couch Stretch 2 min each Foam Roll As Needed	13m 55s Workout Scaled
Ari-Beth Marlyne	04/08/2015	Project 9 CrossFit	None	WARMUP 3 RDS 5 Hollow Rocks 5 Burpees 5 KB Swings Hip/Shoulder Prep Pre Strenght WOD: 3x10 Goodmornings w PVC or Bar STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 6 Rounds 250m Row 10 Toes to Bar RECOVERY Hamstring Stretch of Choice	17m 46s Workout Scaled
Ari-Beth Marlyne	04/03/2015	Project 9 CrossFit	None	WARMUP 3 Rounds 500m Row 15 Rocket Jumps 10 Bent over Row 5 Barbell Sumo High Pull Hip/Shoulder Prep Hip/Shoulder Prep STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5x75% WOD Hang Power Clean 3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM) RECOVERY Straddle Stretch 2 min Foam Roll As Needed 2 min each	3@35 , 3@35 lbs, 2@40 lbs, 2@ 40 lbs, 1@45 lbs, 1@45 lbs lbs Performed as RX
Ari-Beth Marlyne	04/02/2015	Project 9 CrossFit	None	WARMUP 3 Rounds 50m row and 5 pushups Then, Agility drills. Have fun with it! They can get over the pvc however they want. If can't jump they can run and jump, hurdle etc Arrange 6 20inch boxes so there are 2 single file lines of 3 boxes. Place PVC across 2 boxes on far end of box. Then line up 4 cones. Make sure to space everything according to space needed to jump over them. If this is too high for some people then arrange some of the smaller black stools for them. Please view video attached in notes. 4 RDS: jumping forward over PVC's and cones 4 RDS: jumping laterallyover PVC's and cones (turn body to other side for 2nd round) 2 RDS arrange boxes so each one increase in height. This will be difficult for some, but have them at least attempt it. It's okay to miss. This is for fun! SKILL Kipping Pull Up WOD Tabata Something Else Pull Up Push Up Sit Up Squat ***Complete 20 seconds of work followed by 10 seconds of rest for 8 total rounds of each of the 4 movements. Record the total number of reps completed through the 32 rounds. RECOVERY Foam Roll Quads 2 min each Foam Roll Lats 2 min each	261 reps Workout Scaled
Ari-Beth Marlyne	04/01/2015	Project 9 CrossFit	None	WARMUP 2 min Jumprope 3 Rounds 10 Kettlebell Deadlift 10 Box Jump 10 Barbell Push Press Shoulder Prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5x75% WOD 50-40-30-20-10 Double Under 10-8-6-4-2 Clean and Jerk (70% 1RM) RECOVERY Lacrosse Ball Roll Shoulders 2 min each Front Rack Prep 2 min each	17m 00s Workout Scaled
Ari-Beth Marlyne	03/19/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 25 Hurdle Walk Forward 25 Hurdle Walk Backward 25 Straight Leg Kick 25 Duck Walk Hip Prep STRENGTH Squat Warm-up: 535% 545% 355% Set 1: 565% Set 2: 375% Set 3: 1+x85% WOD In Teams of Two 10 Rounds 10 Body Weight Back Squat (e.g. A 200# athlete would put 200# on the bar) 200m Run *Alternate Rounds RECOVERY Lacrosse Ball Hips in Figure Four 2 min each Olympic Squat Wall Stretch, 2 Min If time allows, Couch Stretch, 2 Min each	19m 12s Workout Scaled
Ari-Beth Marlyne	03/18/2015	Project 9 CrossFit	None	WARMUP 3 Rounds 10 (total) single leg DL (no weight or light DB or KB) 8 Burpees 6 strict Pull Ups (encourage peopel to go down a band size to try it out) 200m run Shoulder Prep/hip prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% Strength WOD (i.e. NOT FOR TIME) Split Jerk 10-8-6-4-2 (moving from 70-90%) RECOVERY Doorway Stretch 2 min each Foam Roll As Needed 3 min	10@35, 8@55lbs, 6@60lbs, 4@65lbs, 2@70lbs lbs Performed as RX

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