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Athlete	Date	Location	Workout Name	Description	Results
Leila D	06/05/2015	Project 9 CrossFit	None	WARMUP 500m Run 3 Rounds 50 Straight Leg Kick 25 Duck Walk 7 Kipping Pull Up Hip Prep STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 5RFT 10 Front Squat (50% 1RM or roughly 40% of 1RM Back squat) Max Rep Strict Pullups RECOVERY Superman 10, 10, 10 Foam Roll As Needed 3 min	11m 32s Workout Scaled
Leila D	06/04/2015	Project 9 CrossFit	None	WARMUP 300m Run 3 Rounds 50 Crab Walk 10 Kettlebell Swing 1 Wall Climb to 10 sec Handstand Shoulder Prep SKILL Handstand Push Up WOD As Many Rounds As Possible in 10 min 50m Shuttle Run (25m out-and-back) 8 Kettlebell Swing (g/y) 4 Handstand Push Up RECOVERY Banded Bully Stretch 2 min each Lacrosse Ball Roll Hips 2 min each	6 rounds 9 reps Workout Scaled
Leila D	06/03/2015	Project 9 CrossFit	None	WARMUP 500m Run + 2 Minutes Jump Rope 3 Rounds 5 Hanging Knee Tuck 5 Burpee 50 Bear Crawl STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD Annie 50,40,30,20,10 Double Under Ab Mat Sit Up RECOVERY Calf Stretch 2min each Cobra 2min	15m 00s Workout Scaled
Leila D	06/02/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Wall Ball 10 Jumping Lunge 10 Dumbbell Push Press Hip/Shoulder Prep SKILL Push Jerk vs Split Jerk WOD Thruster/Push Press/Push Jerk/Split Jerk 1-1-1-1-1-1-1 *Rest as needed between sets,perform movement without setting bar down. Pick Challenging weight. RECOVERY Lacrosse Ball Roll Shoulder 2 min each Overhead Banded Distraction 2 min each	55 lbs Performed as RX
Leila D	05/28/2015	Project 9 CrossFit	None	WARMUP 500m Run Group Hip Prep SKILL Ladder Drills and Agility Drills WOD 1600m Run Rest 5 min 1200m Run Rest 3 min 800m Run RECOVERY PNF Hammies with a band 3 min each Kettlebell Calf Smash 2 min each	35m 07s Workout Scaled
Leila D	05/27/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Overhead Squat 10 Jumping Pull Up 10 Good Morning STRENGTH Deadlift Warm-up: 535% 545% 355% Set 1: 560% Set 2: 565% Set 3: 575% SKILL Squat Snatch Review WOD 21,15,9 Squat Snatch (50% 1RM) Pull Up RECOVERY Foam Roll Lats 2min each	15m 23s Workout Scaled
Leila D	05/26/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Pop and Drop 10 Strict Barbell Press 10 Pass Thru Hip/Shoulder Prep SKILL Clean and Jerk Review WOD Clean and Jerk 1-1-1-1-1-1-1 RECOVERY Foam Roll As Needed 3 min	72 lbs Performed as RX
Leila D	05/20/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 HRPU 10 Kettlebell Swing 5 Superman Lumbar/Shoulder Prep SKILL Kipping Handstand Push Up STRENGTH Deadlift Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD Diane 21-15-9 Deadlift (225/135)* Handstand Push Up *Use Max of 70% of 1 RM RECOVERY Superman 10, 10, 10 50 Inch Worm	15m 45s Workout Scaled
Leila D	05/19/2015	Project 9 CrossFit	None	WARMUP 800m Run or 1k Row 3 Rounds 10 Superman 50 Straight Leg Kick 10 Barbell Good Morning Hip Prep Coach Directed Agility Drills WOD "30 for 30" 30 Rounds 30 Sec Run or Row (90% Max Effort) 30 Sec rest RECOVERY Downward Dog 2 min Calf Stretch on Pole 2 min each	3,699 m Performed as RX
Leila D	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	26m 33s Workout Scaled
Leila D	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	27m 13s Workout Scaled
Leila D	05/08/2015	Project 9 CrossFit	None	WARMUP 2 min Jumprope 3 Rounds 10 Box Jump 50 Burpee Broad Jump 10 Push Press Hip/Shoulder Prep SKILL Clean and Jerk STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 25 Clean and Jerk (135/75) 100 Double Under 25 Clean and Jerk RECOVERY Classic Posterior Chain Floss 2 min each Calf Smash on Kettlebell 2 min each	17m 25s Workout Scaled
Leila D	05/07/2015	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... *Break up sets as needed RECOVERY Olympic Wall Squat 2 min Overhead Banded Distraction	5 rounds 19 reps Workout Scaled
Leila D	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	199 reps Workout Scaled
Leila D	05/04/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 One Legged Step Up 10 False Grip Ring Row 5 KB or wall ball Deadlift Hip/Shoulder Prep SKILL Handstand Walking Practice STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 3 Rounds 30 Barbell Press (95/75) 20 Strict Pull Up 10 Dips (Ring/Box) RECOVERY Sink Stretch 2min	17m 15s Workout Scaled
Leila D	04/29/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 50 Backward Bear Crawl 10 Goblet Squat 7 Hand Release Push Up STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5x75% WOD Ring Push Up Ladder Rest 5 Minutes Body Weight Front Squat Ladder RECOVERY Foam Roll As Needed Lacrosse Ball Chest 2min each	80 reps Workout Scaled
Leila D	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	50 lbs Performed as RX
Leila D	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	23m 07s Workout Scaled
Leila D	04/23/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 50 Walking High Kick 10 Squat Jump 10 Barbell Push Press Dynamic Med Ball Warm Up: chest to overhead, side to side rotations, hip to shoulder rotations, hip hinge to overhead, knee to shoulder rotations please review video WOD 3 Rounds 400m Run 50m Overhead Barbell Carry (45/35) 15 Wallball (20/14) RECOVERY Barbell Smash Legs 2min each Lacrosse Ball Shoulders 2min each	12m 41s Workout Scaled
Leila D	04/22/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Abmat Sit Up 10 Alternating Step Up 20 Second Dead Hang Hip/Shoulder Prep SKILL Kipping T2B WOD 7 Rounds On a 1 minute clock, Execute a 50 Walking Lunge, with remaining time, Max Reps Toes To Bar Rest 30 seconds RECOVERY Couch Stretch 2min each Cobra 2min	56 reps Workout Scaled
Leila D	04/21/2015	Project 9 CrossFit	None	WARMUP 400m run 3 Rounds 10 Kettlebell Swing 7 Push Up 2 Wall Climb STRENGTH Deadlift Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD 5 Rounds 5 Deadlift (60% 1RM) 50 Handstand Walk RECOVERY Lacrosse Ball Shoulders 2min each T Spine Smash 2min	10m 07s Workout Scaled
Leila D	04/20/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 10 Push Ups 10 Air Squats 10 Bar Hang Cleans Hip/Shoulder Prep STRENGTH OHP Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% Skill Snatch Review/Burgener warm up Strength WOD (NOT for time) Snatch 1,1,1,1,1 (85%-95%) RECOVERY 3x 10 Superman Foam Roll/Lacrosse Ball Hips 2min each	30 lbs Performed as RX
Leila D	04/15/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 50' Lunge with torso twist 1 Wall Climb + 15 sec Handstand or 30 sec Plank hold on hands 10 Ring Row Shoulder Prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 250' HS Walk 3k Row RECOVERY Lacrosse Ball Chest and Shoulders 2 min each Lacrosse Ball Hips in Figure Four 2 min each	26m 40s Workout Scaled
Leila D	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	2 rounds 4 reps Workout Scaled
Leila D	04/13/2015	Project 9 CrossFit	None	WARMUP 500m Row 3 Rounds 5 Pullups 50 Long Jumps 5 Slam Balls Hip Prep/Shoulder Prep- PVC pass throughs STRENGTH OHP Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD AMRAP in 9 Minutes 9 Box Jumps (30/24) 12 Ring Dips 15 KB Swings (55/35) RECOVERY Superman 10, 10, 10 Banded Hamstring Stretch 2 min each	3 rounds 16 reps Workout Scaled

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