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Athlete	Date	Location	Workout Name	Description	Results
Harlie Bodine	06/09/2015	Project 9 CrossFit	None	WARMUP 800m Run 3 Rounds 10 Med Ball Cleans 5 Handstand Negatives 10 Kipping Swings Hip/Shoulder Prep SKILL Pull Up Progressions Kipping vs Butterfly WOD 100 Wall Ball (20/14) 50 Pull Up RECOVERY Pigeon Pose 2 min each Overhead Banded Distraction 2 min each	11m 50s Performed as RX
Harlie Bodine	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	2 rounds 14 reps Performed as RX
Harlie Bodine	05/12/2015	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 RECOVERY Foam Roll As Needed 3 min 600m Cool Down Run	22m 16s Performed as RX
Harlie Bodine	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	26m 52s Performed as RX
Harlie Bodine	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	11m 29s Performed as RX
Harlie Bodine	05/05/2015	Project 9 CrossFit	None	WARMUP 30 Calorie Row 3 Rounds 10 Push Up 10 Lunge 10 Upright Row Hip/Shoulder Prep FGB Skill review WOD Fight Gone Bad 3 Rounds 1 Minute per station for Max Reps Wallball (20/14) Sumo Deadlift High Pull (95/75) Box Jump (20") Push Press (95/75) Row for Calories Rest RECOVERY Foam Roll 3min	224 reps Performed as RX
Harlie Bodine	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	19m 58s Performed as RX
Harlie Bodine	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	3 rounds 0 reps Performed as RX
Harlie Bodine	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	155# scaled lbs Performed as RX
Harlie Bodine	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	155 lbs Performed as RX
Harlie Bodine	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	24m 52s Workout Scaled
Harlie Bodine	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	6 rounds 33 reps Performed as RX
Harlie Bodine	03/23/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 slam balls 10 Good Morning 5 Burpee Hip Prep/shoulder prep-PVC passthroughs STRENGTH OHP Warm-up: Set 1: 2x5x35% (2 Sets of 5x35%) Set 2: 2x5x45% Set 3: 2x3x55% Partner WOD 10-8-6-4-2 Deadlift (225/185) Lateral Bar Over Burpee RECOVERY Reverse Hyper 10-10-10 Doorway Stretch 2 min each	5m 58s Performed as RX
Harlie Bodine	02/23/2015	Project 9 CrossFit	None	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	23m 58s Workout Scaled
Harlie Bodine	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	10m 23s Performed as RX
Harlie Bodine	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	33 reps Performed as RX
Harlie Bodine	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	13m 11s Performed as RX
Harlie Bodine	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	18m 13s Workout Scaled
Harlie Bodine	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	255# lbs Performed as RX
Harlie Bodine	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	125 reps Performed as RX
Harlie Bodine	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	19m 40s Workout Scaled
Harlie Bodine	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)	29m 00s Performed as RX
Harlie Bodine	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	1.00 mi Performed as RX
Harlie Bodine	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	13m 51s Performed as RX
Harlie Bodine	01/13/2015	Project 9 CrossFit	KBs & Pullups	SKILL Kipping Toes to bar WOD 5 Rounds 20 Kettlebell Swing 10 Alt pullups	11m 30s Performed as RX

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