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Athlete	Date	Location	Workout Name	Description	Results
don mora	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	5,058 m Performed as RX
don mora	05/18/2015	Project 9 CrossFit	None	WARMUP 3 Rounds 30 sec Jumprope 10 Sit Up 10 Squat 10 Dumbbell Press Hip/Shoulder Prep SKILL Double Under Practice STRENGTH (Reminder: this is a Deload Week) OHP Warm-up: Set 1: 2x5x35% Set 2: 2x5x45% Set 3: 2x3x55% WOD As Many Rounds As Possible In 10 min 5 Toes to Bar 10 Wall Ball (20/14) 20 Double Under RECOVERY Cobra Pose 2 min Calf Smash 2 min each	7 rounds 2 reps Performed as RX
don mora	05/13/2015	Project 9 CrossFit	None	WARMUP 500m Row 2 Floor Pull 5 Strict Hanging Leg Raise 7 Russian Kettlebell Swing Hip/Shoulder Prep STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 5x65% Set 2: 3x75% Set 3: 1+x85% WOD 5 Rounds 15 CHINups 4 Deadlift (60% 1RM) 8 Burpee Over Bar Repeat these are chin ups, palms face you SKILL 100 Hollow Rocks 100 Supermans Scale as required RECOVERY Foam Roll Lats 2 min each	12m 19s Workout Scaled
don mora	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	12m 10s Performed as RX
don mora	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	9 rounds 12 reps Workout Scaled
don mora	05/06/2015	Project 9 CrossFit	5/6/15	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 12s Performed as RX