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Athlete Date Sort Location Workout Name Description Results
Ari-Beth Marlyne 02/02/2015 Project 9 CrossFit Volledige Vogel 6 RFT

600m row
6 Pushups
6 Squats
6 Burpee box jumps
6 Pull-ups
6 KB (1.5/1)		 37m 23s
Workout Scaled
Ari-Beth Marlyne 01/29/2015 Project 9 CrossFit TtB, WB, DU SKILL
Double Under Practice

WOD
As Many Rounds As
Possible In 10 min
5 Toes to Bar
10 Wall Ball
20 Double Under
 4 rounds 48 reps
Workout Scaled
Ari-Beth Marlyne 01/28/2015 Project 9 CrossFit granite games workout Strength
1RM Clean

WOD
Granite Games Workout
5 Rounds
15 Alt pullups
4 Deadlift
8 Burpee Over Bar		 14m 10s
Workout Scaled
Ari-Beth Marlyne 01/27/2015 Project 9 CrossFit Back squat & handstand walk POWER
Work up to Back Squat load 85%

WOD
Every Minute on the Minute
for 16 Minutes:
Odds 3 Back Squat
Evens 30 Handstand Walk
 16.00 mi
Workout Scaled
Ari-Beth Marlyne 01/26/2015 Project 9 CrossFit run double unders muscle ups SKILL
Muscle Up Review
& Scaling

WOD
1k Run
100 Double Under
10 Muscle Up
100 Double Under
1k Run

 27m 12s
Performed as RX
Ari-Beth Marlyne 01/23/2015 Project 9 CrossFit Power Snatch SKILL
Power Snatch

WOD
Power Snatch
5-5-5-5-5-5-5

 20m 00s
Workout Scaled
Ari-Beth Marlyne 01/22/2015 Project 9 CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 39m 30s
Workout Scaled
Ari-Beth Marlyne 01/21/2015 Project 9 CrossFit Row & Wallball SKILL
1 RM push press

WOD
2 Rounds
500m Row
50 Wall Ball
 15m 22s
Workout Scaled
Ari-Beth Marlyne 01/20/2015 Project 9 CrossFit Deadlift & Run SKILL
Deadlift Mechanics

WOD
21 Deadlift (M: 185/135; W: 135/95)
400m Run
18 Deadlift
400m Run
15 Deadlift
400m Run
12 Deadlift
400m Run		 15m 04s
Workout Scaled
Ari-Beth Marlyne 01/15/2015 Project 9 CrossFit C&J and Double Unders SKILL
Clean and Jerk

WOD
25 Clean and Jerk (135/75)
100 Double Under
25 Clean and Jerk		 22m 08s
Workout Scaled
Ari-Beth Marlyne 01/14/2015 Project 9 CrossFit Cindy XXX SKILL
Movement Review

WOD 45min cap
Cindy XXX
10 Pull Up
20 Push Up
30 Squat
15 Pull Up
30 Push Up
45 Squat
20 Pull Up
40 Push Up
60 Squat
25 Pull Up
50 Push Up
75 Squat
30 Pull Up
60 Push Up
90 Squat		 45m 00s
Workout Scaled
Ari-Beth Marlyne 01/13/2015 Project 9 CrossFit KBs & Pullups SKILL
Kipping Toes to bar

WOD
5 Rounds
20 Kettlebell Swing
10 Alt pullups

 10m 18s
Workout Scaled
Ari-Beth Marlyne 01/12/2015 Project 9 CrossFit Elephant Eater Benchmark WOD

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
 1331 reps
Workout Scaled
Ari-Beth Marlyne 01/09/2015 Project 9 CrossFit Isabel SKILL
Snatch Progressions

WOD
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 12m 18s
Workout Scaled
Ari-Beth Marlyne 01/08/2015 Project 9 CrossFit Tabata sprints WOD
Tabata Sprints



SKILL
Post Workout
100 Hollow Rock

 375 m
Performed as RX
Ari-Beth Marlyne 01/07/2015 Project 9 CrossFit Press, Pull-ups, Dips SKILL
Handstands & Handwalking

WOD
3 Rounds For Time
30 Barbell Press
20 Strict Pull Up
10 Dips
 23m 00s
Workout Scaled
Ari-Beth Marlyne 01/05/2015 Project 9 CrossFit Fight Gone Bad Str WOD
Find 1RM Deadlift


Main WOD
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.		 166 reps
Workout Scaled
Ari-Beth Marlyne 12/19/2014 Team MaxFit Tactical Fitness Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 55m 29s
Workout Scaled
Ari-Beth Marlyne 12/18/2014 Team MaxFit Tactical Fitness Squat Jump OTB & Sq Cleans Strength WOD
Push Press + Push Jerk 7x2@ 70% of C&J (28reps)

Main WOD
21-15-9:
Air Squat Jump over the Bar
Squat Cleans (165/115)		 18m 04s
Performed as RX
Ari-Beth Marlyne 12/17/2014 Team MaxFit Tactical Fitness DUs, Thrusters, T2B, Farmer Strength WOD
Deadlift 3x5 LP

3 Rounds for Time:
100 Double Unders
10 thrusters (95/65)
10 Toes 2 Bar
100m DB Farmer Carry (1.5/1)		 22m 37s
Workout Scaled
Ari-Beth Marlyne 12/16/2014 Team MaxFit Tactical Fitness Row & Run Strength WOD
C&J 6x2 @ 75% (12reps)
Set starts every 2 minutes

Challenge! 5min AMRAP: Burpees (70cap)

Main Partner WOD:
12 Min AMRAP Row (switch every 500m)
immediately followed by...
12 Min AMRAP run (switch every 200M)		 0.75 mi
Performed as RX
Ari-Beth Marlyne 12/15/2014 Team MaxFit Tactical Fitness Dips & KBs Strength WOD
Band Resisted Pullups 4x5= 20 reps. Complete in singles if need be

Main WOD
For Time:
Ring Dips 10-9-8-7-6-5-4-3-2-1
KB Swings(1.5/1) 1-2-3-4-5-6-7-8-9-10
 8m 06s
Workout Scaled
Ari-Beth Marlyne 12/11/2014 Team MaxFit Tactical Fitness 2013 CrossFit Games Regional Event 6 Strength:
Back Squat 3x5

Main WOD:
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)		 13m 02s
Workout Scaled
Ari-Beth Marlyne 12/10/2014 Team MaxFit Tactical Fitness Joshie Light Skill:
L-Pullup practice

Main WOD:
Complete three rounds for time of:
KB Dumbbell snatch, 21 reps, right arm
10 L Pull-ups
KB pound Dumbbell snatch, 21 reps, left arm
10 L Pull-ups		 14m 49s
Workout Scaled
Ari-Beth Marlyne 12/09/2014 Team MaxFit Tactical Fitness DUs, Lunges, Box Strength:
Push Jerk from Rack: 6x3 @ 70%
EMOM

Main WOD:
8 Min AMRAP:
20 Double Unders
20 Walking Lunges
20 Box Jumps (bounding) 24/20
--3min rest--
Cash out: 40 abmat sit-ups then 800m sprint		 2 rounds 0 reps
Workout Scaled
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