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Athlete	Date	Location	Workout Name	Description	Results
Leila D	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	45 lbs Performed as RX
Leila D	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	23m 13s Workout Scaled
Leila D	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	14m 30s Workout Scaled
Leila D	04/07/2015	Project 9 CrossFit	None	500m Row 3 RDS 10 Bar OHS 10 Hang Cleans Hip/Shoulder Prep SKILL Muscle Up Transitions Burgener warm up: have athletes perform snatches with the bar together as a group WOD Every Minute on the Minute for 16 min odd: 2 Snatch (85% 1RM) even: 2 Muscle Up RECOVERY Banded Hamstring Floss 2 min each Overhead Banded Distraction 2 min each	15 lb bar lbs Performed as RX
Leila D	04/06/2015	Project 9 CrossFit	None	Warmup 400m run 3 Rounds 21 15 9 KB Figure 8's Box Jumps Push Ups Hip/Shoulder Prep, PVC pass throughs STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD As Many Rounds As Possible In 20 min 5 Burpee 10 Ring Rows 30 Double Under RECOVERY Doorway Stretch 2 min each Calf Smash on Kettlebell 2 min each	6 rounds 3 reps Workout Scaled
Leila D	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	211 reps Performed as RX
Leila D	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 10s Performed as RX
Leila D	03/31/2015	Project 9 CrossFit	None	WARMUP 800m Run 3 Rounds 5 Goblet Squats 3 sec hold 10 Mt Climbers 15 Supine Hip Bridges Hip prep SKILL Front Squat Mechanics and Warm Up Strength WOD (i.e. NOT FOR TIME) Front Squat 3, 3, 2, 2, 1, 1 (Start ~75% and work up to 90% 1RM) RECOVERY Lacrosse Ball Roll Hips 2 min each Reverse Hyper 10, 10, 10	Using 1RM of 80 lbs 3@60 lbs 3@60 lbs 2@65 lbs 2@65 lbs 1@70 lbs 1@70 lbs Performed as RX
Leila D	03/30/2015	Project 9 CrossFit	None	WARMUP 300m Row 3 Rounds 10 Pass Thru 25 Overhead PVC Lunge 25 Overhead Duck Walk 10 Wall Ball Hip/Shoulder Prep STRENGTH OHP Warm-up: 535% 545% 355% Set 1: 560% Set 2: 565% Set 3: 5+x75% WOD 50 Calories on Rower 40 Wall Ball (20/14) 30 Burpee 20 Overhead Squat (135/95) RECOVERY Lacrosse Ball Roll Chest and Shoulders 2 min each Barbell Smash Quads 2 min each	14m 49s Workout Scaled
Leila D	03/26/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 sec Wide Grip Hang 25 Inch Worm 10 Kettlebell Swing Hip/Shoulder Prep STRENGTH Squat Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% SKILL Snatch Review/ Burgener Warm up Strength WOD (i.e. NOT for time) Snatch 1-1-1-1-1-1-1 (Progress to 95% 1RM) RECOVERY Foam Roll Upper Back 2 min Squat Hold 2 min	35 lbs Performed as RX
Leila D	03/25/2015	Project 9 CrossFit	None	WARMUP Ladder Drills: In & Outs, Crossovers, Side Step (repeat other direction), 5hops and run, Side Straddle Hop, Centipede (2 in, 2 over, 2 out) Pre-Strength WOD: 3 rounds 10 Hollow Rocks 10 (total) Scorpion Stretch STRENGTH Deadlift Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD 5 Rounds 400m run 3 min Rest RECOVERY Calf Stretch on Pole 2 min each Hamstring Stretch with Band 2 min each	24m 08s Performed as RX
Leila D	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	140 reps Workout Scaled
Leila D	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	9m 04s Workout Scaled
Leila D	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
Leila D	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	Deadlift: 5@55, 5@65, 3@75, 3@95, 3@105, 3@115 lbs Split Jerk: 10@40, 8@45, 6@50, 4@55, 2@60 lbs Performed as RX
Leila D	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	24m 17s Performed as RX
Leila D	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	19m 09s Workout Scaled
Leila D	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	16m 22s Workout Scaled
Leila D	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	35 lbs Performed as RX
Leila D	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 33s Performed as RX
Leila D	03/03/2015	Project 9 CrossFit	None	U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier. WARMUP 400m run 3 Rounds 50 Bear Crawl 10 Wall Ball 10 Push Up Hip/Shoulder Prep SKILL Thruster Review WOD Omar 10 Thruster (95/65) 15 Bar Facing Burpee 20 Thruster 25 Bar Facing Burpee 30 Thruster 35 Bar Facing Burpee RECOVERY Pigeon Pose on Box 2 min Couch Stretch 2 min	24m 14s Workout Scaled
Leila D	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	21m 13s Performed as RX
Leila D	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	18m 37s Workout Scaled
Leila D	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	25m 55s Performed as RX
Leila D	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	26m 30s Workout Scaled

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