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Athlete Date Sort Location Workout Name Description Results
Becka Beard 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		 18m 22s
Workout Scaled
Becka Beard 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
 85 lbs
Performed as RX
Becka Beard 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		 11m 20s
Workout Scaled
Becka Beard 03/24/2015 Project 9 CrossFit None WARMUP
800m Run
3 Rounds
50 Bear Crawl
50 Straight Leg Kick
50 Squat Jump
Hip/Shoulder Prep

SKILL
Movement Review

WOD
As Many Rounds As Possible In 3 min
7 Toes to Bar
21 Double Under

3 min Rest

As Many Rounds As Possible In 3 min
5 Hang Clean (135/95) s:(115/65)
10 Box Jump

Rest 3 min

As Many Rounds As Possible In 3 min
10 Wall Ball
10 Calories on Rower

RECOVERY
Foam Roll As Needed 3 min		 162 reps
Performed as RX