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Athlete	Date	Location	Workout Name	Description	Results
Ari-Beth Marlyne	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	23m 15s Performed as RX
Ari-Beth Marlyne	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	20m 45s Workout Scaled
Ari-Beth Marlyne	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	8m 55s Workout Scaled
Ari-Beth Marlyne	03/10/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 PVC Pass Through 50 High Knee to Lunge 10 Behind the Neck Wide Grip Press Hip/Shoulder Prep SKILL Overhead Squat Review Strength WOD (i.e. NOT FOR TIME) Overhead Squat 3,3,3,3,3,3,3 (Start at 75% 1RM Snatch) RECOVERY Lacrosse Ball Shoulders 2min each Olympic Wall Squat 2min	all 7 sets of 3s with 15 lb bar lbs Performed as RX
Ari-Beth Marlyne	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	7m 52s Workout Scaled
Ari-Beth Marlyne	03/04/2015	Project 9 CrossFit	None	WARMUP 200m run Basketball court drills (use full length) knee highs, butt kicks, spinter skips, backwards jog, walking alternating lateral lunges, hip openers, walking knee hugs, walking quad stretch Pre strength WOD: 3 RDS 10 Goodmornings w bar or PVC and 10 Supermans w 2 sec pause STRENGTH Deadlift Warm-up: 5x35% 5x45% 5x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5+x 75% WOD 5 Rounds 200m Sprint 2 min Rest RECOVERY PNF Hamstrings 2 min each Foam Roll As Needed 3 min	12m 30s Performed as RX
Ari-Beth Marlyne	03/03/2015	Project 9 CrossFit	Omar	For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees	30m 56s Workout Scaled
Ari-Beth Marlyne	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	14m 48s Workout Scaled
Ari-Beth Marlyne	02/26/2015	Project 9 CrossFit	None	WARMUP 2 Minute Jump Rope 3 Rounds 10 Wall Run 10 Behind the Neck Press 10 PVC Pass Through Shoulder Prep SKILL Behind the Neck Jerk Technique WOD Behind the Neck Jerk (progress in weight to 90-95% 1RM) 1,1,1,1,1,1,1	60 lbs Performed as RX
Ari-Beth Marlyne	02/25/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 10 Box Jump 10 Kettlebell Swing 10 Jumping Pull Up Hip/Shoulder Prep SKILL KB and box jump technique/work WOD 10 Rounds 10 Kettlebell Swing 10 Box Jump (24/20) 5 Alt pullups RECOVERY Flag Pole 2 min Straddle Stretch 2 min	15m 10s Workout Scaled
Ari-Beth Marlyne	02/24/2015	Project 9 CrossFit	None	WARMUP 4 Rounds 150m Row 10 Leg Swings Per Leg 10 Lumbar Knee Rolls 50 Long Step Lunge Hip/Shoulder Prep SKILL Rowing Mechanics WOD 3 Rounds 1k Row Rest 3 min RECOVERY Banded Hamstring Stretch 2 min each Iron Cross 2 min each	20m 53s Performed as RX
Ari-Beth Marlyne	02/23/2015	Project 9 CrossFit	DT	In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. WARMUP 500m Row 3 Rounds 10 Barbell Deadlift 10 Bar Push Press 10 PVC Pass Through Shoulder Prep SKILL Hang Clean WOD DT 5 Rounds (155/105) 12 Deadlift 9 Hang Clean 6 Jerk RECOVERY Overhead Banded Distraction 2 min each Reverse Hyper 10, 10, 10	15m 15s Workout Scaled
Ari-Beth Marlyne	02/20/2015	Project 9 CrossFit	None	WARMUP 800m Run 3 Rounds 10 Push Up 10 Sit Up 10 Squat Hip/Shoulder Prep SKILL Wall Ball Efficiency WOD As Many Rounds As Possible in 20 min 5 Burpee 10 Wall Ball 15 Sit Up RECOVERY Cobra Pose 2 min Olympic Wall Squat 2 min	8 rounds 17 reps Performed as RX
Ari-Beth Marlyne	02/19/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 10 Barbell Back Squat 5 Hand Release Push Up 10 PVC Pass Thru Hip/Shoulder Prep SKILL Pistol Squats WOD 6 Rounds 200m med ball carry/run (20/14) 15 Push Up (HR) RECOVERY Barbell Smash Quads 2 min each Lacrosse Ball Roll Chest 2 min each	15m 08s Workout Scaled
Ari-Beth Marlyne	02/18/2015	Project 9 CrossFit	None	WARMUP 2 min Jumprope 3 Rounds 10 sec Handstand 10 Pass Through 3 Inch Worm Full Shoulder Prep Strength Press (80%-95%) 3-3-3-3-3 WoD Tabata Push ups Hollow rock Bottom to bottom squat Ab mat sit-ups RECOVERY Overhead Rib Mobilization 2 min each Lacrosse Ball Roll Shoulders 2 min each	159 reps Performed as RX
Ari-Beth Marlyne	02/16/2015	Project 9 CrossFit	None	WARMUP 600m Run 3 Rounds 50 Lunge 50 Straight Leg Kick 50 Bear Crawl Hip Prep SKILL Air Squat WOD 4 Rounds 400m Run 50 Air Squat RECOVERY PNF Hamstring 2 min each Calf Smash on Kettlebell 2 min each	24m 28s Performed as RX
Ari-Beth Marlyne	02/13/2015	Project 9 CrossFit	None	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	23m 12s Workout Scaled
Ari-Beth Marlyne	02/12/2015	Project 9 CrossFit	Elephant Eater	6 min to est. 1 rep heavy squat clean Rest 1 min Max Rep Burpees in 60 sec. Rest 1 min 1 min rep test back squat @ 225/185/135/95 Rest 1 min Handstand Hold 1 min Rest 1 min Run max meters in 7 min Your score for this workout is a single number Squat clean weight + Burpees + Back Squat Reps + Seconds held of handstand + Meters ran = Workout Score Example: 225 lb + 40 burpees + 24 back squats @ 225 lb + 27 sec. held + 1,400 m ran = 1,716	1364 reps Workout Scaled
Ari-Beth Marlyne	02/11/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Hand Release Push Up + Wall Climb 10 Med Ball Clean 7 Hanging Knee Tuck Hip/Shoulder Prep SKILL Handstand Push Up Progressions WOD 15-12-9-6-3 (135/115) Squat Clean Handstand Push Up RECOVERY Lacrosse Ball Roll Shoulders 2 min each Foam Roll Quads 2 min each	14m 10s Workout Scaled
Ari-Beth Marlyne	02/10/2015	Project 9 CrossFit	None	WARMUP 800m Run Group Dynamic Prep SKILL Pose Run Drills WOD 5k Run RECOVERY Downward Dog 2 min Calf Stretch on Pole 2 min each	31m 10s Performed as RX
Ari-Beth Marlyne	02/09/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Superman 50 Straight Leg Kick 10 Barbell Good Morning Hip Prep SKILL Deadlift Mechanics & Warm Up WOD Deadlift (85%) 3-3-3-3-3 RECOVERY PNF Hammies 2 min each Good mornings	95 lbs Performed as RX
Ari-Beth Marlyne	02/06/2015	Project 9 CrossFit	None	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... RECOVERY Olympic Wall Squat 2 min Overhead Banded Distraction	88 reps Workout Scaled
Ari-Beth Marlyne	02/05/2015	Project 9 CrossFit	None	WARMUP 200m Run 3 Rounds 10 Goblet Squat 10 Pass Through 50 Lunge 200m Run SKILL Front Rack/Hip Prep WOD Front Squat (moving from 70-90%) 10-8-6-4-2 RECOVERY Foam Roll Upper Back 2 min Pigeon Pose 2 min each	10/8 @ 45 lbs 6 @ 50 lbs lbs 4/2 @ 60 lbs lbs Performed as RX
Ari-Beth Marlyne	02/04/2015	Project 9 CrossFit	None	SKILL Box Jump Cycling WOD 2 Rounds 20 Box Jump 5 Muscle Up 30 Box Jump 5 Muscle Up 40 Box Jump 5 Muscle Up	20m 37s Workout Scaled
Ari-Beth Marlyne	02/03/2015	Project 9 CrossFit	None	SKILL Hang Power Snatch WOD 3 Rounds 500m Run 21 Hang Power Snatch (95/75) 12 Chest to Bar Pull Up	20m 30s Workout Scaled

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