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Athlete Date Sort Location Workout Name Description Results
Leila D 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		 1198 reps
Workout Scaled
Leila D 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		 17m 40s
Workout Scaled
Leila D 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
 125 lbs
Performed as RX
Leila D 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		 65 reps
Workout Scaled
Leila D 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		 70 lbs
Performed as RX
Leila D 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 16s
Workout Scaled
Leila D 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
 24m 14s
Workout Scaled
Leila D 01/30/2015 Project 9 CrossFit Pwr Clean, Jerk, Front Squat SKILL
Movement Review

WOD
5 , 3-min AMRAPs. Rest 1min after every 3-min section.
3 Power Clean (135/115)
3 Jerk
3 Front Squat

Score by adding all total rounds completed from each section.
Example: 3,3,2,2,1 = 11 + any extra reps (keep all extra reps separate i.e. do not round up to increase your rounds)
 11 rounds 21 reps
Workout Scaled
Leila D 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
 3 rounds 15 reps
Workout Scaled
Leila D 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
Leila D 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

 30m 00s
Workout Scaled
Leila D 01/23/2015 Project 9 CrossFit Power Snatch SKILL
Power Snatch

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

 30m 00s
Workout Scaled
Leila D 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		 29m 46s
Workout Scaled
Leila D 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		 17m 50s
Workout Scaled
Leila D 01/16/2015 Project 9 CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps		 2 rounds 14 reps
Workout Scaled
Leila D 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		 25m 09s
Workout Scaled
Leila D 01/13/2015 Project 9 CrossFit KBs & Pullups SKILL
Kipping Toes to bar

WOD
5 Rounds
20 Kettlebell Swing
10 Alt pullups

 14m 43s
Workout Scaled
Leila D 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
 1162 reps
Workout Scaled
Leila D 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.		 7m 08s
Workout Scaled
Leila D 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
 13m 41s
Workout Scaled
Leila D 01/06/2015 Project 9 CrossFit Squat Clean SKILL
Squat Clean Technique

WOD
Every Minute on the Minute
for Max Minutes
1 Squat Clean

Start at 60%, add 5-10# until failure

 55 lbs
Performed as RX
Leila D 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
Leila D 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)		 21m 00s
Workout Scaled
Leila D 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)		 2,000 m
Workout Scaled
Leila D 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
 9m 20s
Workout Scaled
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