Cross Fit Log

CROSSFIT PROGRESS LOG
Athlete:
______________________________________________
First Crossfit WOD:

____________________________
Why I Crossfit:
Table of Contents
Weightlifting......Pages 2-6
SNATCH (Squat Snatch, Power Snatch, Hang Power Snatch, Snatch Balance)Page 2 CLEAN (Squat Clean, Power Clean, Hang Power Clean, Clean & Jerk)..............................................................................Page 3 SHOULDER TO OVERHEAD (Shoulder Press, Push Press, Jerk, Split Jerk)..Page 4 SQUAT/THRUSTER (Front Squat, Overhead Squat, Back Squat, Thruster)................Page 5 DEAD/BENCH/SUMO (Deadlift, Sumo Deadlift, Bench Press, Sumo Deadlift High Pull)...Page 6
Row/Run.Page 7 WODSPage 8-13

BENCHMARK LADIES (Angie-Elizabeth).......Page 8 BENCHMARK LADIES (Eva-Karen) .........................................................................................Page 9 BENCHMARK LADIES (Kelly-Nancy)......Page 10 HERO WODS & OTHER BENCHMARKS (Daniel, DT, The Chief, CFT, FGB, Filthy 50, Jason, Josh)Page 11 HERO WODS & OTHER BENCHMARKS (Meghee, Michael, Murph, Nate, Tab This, Tab Something Else, Trevor, Wolverine)Page 12 MISCELLANEOUS WODS.........Page 13
Box Jump, Dumbbells, Jump Rope, Good Morning, Kettle Bells, Medicine Ball......Page 14 Paralettes, Pull-up, Pull-up Bar Exercises, Push-ups, Rings, Rope Climb......................................................................................Page 15 Strongman Exercises, Turkish Get-ups, Wall Climb, Misc..........Page 16
Movement Milestones (Maxes & Personal Records) ....Page 14-16
Tabatas ...Page 17-18

Box Jumps, Burpees, KBS, Push Ups.........Page 17 Pull Ups, Sit Ups, Squats, Misc...................................................................................................................Page 18
Crossfit Goals .Page 19-21
SNATCH
Date 1 Rep SQUAT SNATCH 3 Rep 5 Rep Notes Date 1 Rep POWER SNATCH 3 Rep 5 Rep Notes
Date
HANG POWER SNATCH 1 Rep 3 Rep 5 Rep Notes
Date
1 Rep
SNATCH BALANCE 3 Rep 5 Rep Notes
CLEAN
Date 1 Rep SQUAT CLEAN 3 Rep 5 Rep Notes Date 1 Rep POWER CLEAN 3 Rep 5 Rep Notes
Date
HANG POWER CLEAN 1 Rep 3 Rep 5 Rep Notes
Date
1 Rep
CLEAN & JERK 3 Rep 5 Rep
Notes
SHOULDER TO OVERHEAD
Date 1 Rep SHOULDER PRESS 3 Rep 5 Rep Notes Date 1 Rep PUSH PRESS 3 Rep 5 Rep Notes
Date
1 Rep
3 Rep
JERK 5 Rep
Notes
Date
1 Rep
SPLIT JERK 3 Rep 5 Rep
Notes
SQUAT/THRUSTER
Date 1 Rep FRONT SQUAT 3 Rep 5 Rep Notes Date 1 Rep OVERHEAD SQUAT 3 Rep 5 Rep Notes
Date
1 Rep
BACK SQUAT 3 Rep 5 Rep
Notes
Date
1 Rep
THRUSTER 3 Rep 5 Rep
Notes
DEAD/BENCH/SUMO
Date 1 Rep DEADLIFT 3 Rep 5 Rep Notes Date 1 Rep SUMO DEADLIFT 3 Rep 5 Rep Notes
Date
1 Rep
BENCH PRESS 3 Rep 5 Rep
Notes
Date
SUMO DEADLIFT HIGH PULL 1 Rep 3 Rep 5 Rep Notes
ROW/RUN
ROW Date 250M 500M 1K 2K Notes Date 3K 5K 10K Notes
RUN Date 200M
400M
600M
800M
Notes
Date
1mile
5K
10K
Notes
BENCHMARK LADIES
Date Score ANGIE Notes Date Score ANNIE Notes
Date
Score
BARBARA Notes
Date
Score
CHELSEA Notes
Date
Score
CINDY Notes
Date
Score
CHRISTINE Notes
Date
Score
DIANE Notes
Date
Score
ELIZABETH Notes
BENCHMARK LADIES
Date Score EVA Notes Date Score FRAN Notes
Date
Score
GI JANE Notes
Date
Score
GRACE Notes
Date
Score
HELEN Notes
Date
Score
ISABEL Notes
Date
Score
JACKIE Notes
Date
Score
KAREN Notes
BENCHMARK LADIES
Date Score KELLY Notes Date Score MARY Notes
Date
Score
LINDA Notes
Date
Score
LYNNE Notes
Date
Score
MARY Notes
Date
Score
NANCY Notes
Date
Score
Notes
Date
Score
Notes
10
HERO WODS & OTHER BENCHMARKS

Date Score DANIEL Notes Date Score DT Notes
Date
Score
THE CHIEF Notes
Date
Score
CROSSFIT TOTAL Notes
Date
Score
FIGHT GONE BAD Notes
Date
Score
FILTHY FIFTY Notes
Date
Score
JASON Notes
Date
Score
JOSH Notes
11
HERO WODS & OTHER BENCHMARKS

Date Score MEGHEE Notes Date Score MICHAEL Notes
Date
Score
MURPH Notes
Date
Score
NATE Notes
Date
Score
TABATA THIS Notes
Date
TABATA SOMETHING ELSE Score Notes
Date
Score
TREVOR Notes
Date
Score
WOLVERINE Notes
12
MISCELLANEOUS WODS
Date Score Notes Date Score Notes
Date
Score
Notes
Date
Score
Notes
Date
Score
Notes
Date
Score
Notes
Date
Score
Notes
Date
Score
Notes
13
MOVEMENT MILESTONES (Maxes & Personal Records)

BOX JUMPS Date Notes Date DUMBBELLS Notes
JUMP ROPE Date Notes Date
GOODMORNING Notes
Date
KETTLE BELLS Notes
Date
MEDICINE BALL Notes
14

PARALETTES Date Notes Date PULL-UP Notes
Date
PULL-UP BAR EXERSIZES Notes
PUSH-UPS Date Notes
RINGS Date Notes Date
ROPE CLIMB Notes
15

Date STRONGMAN EXERSIZES Notes Date TURKISH GET UP Notes
WALL CLIMB Date Notes Date Notes
Date
Notes
Date
Notes
16
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Box Jumps
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Burpees
Date
Rounds
TABATAS
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
KBS
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Push Ups
Date Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
T A B A T A S
Exersize Date
Rounds
Lowest
Date
Rounds
Lowest
Date
Rounds
Lowest
Date
Rounds 17
Lowest
Score
Score
Score
Score
Pull Ups
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Sit Ups
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Squats
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Exersize
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
Date
Rounds
Lowest Score
18
CROSSFIT GOALS
Goal By when? Action Steps Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
19
CROSSFIT GOALS
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
20
CROSSFIT GOALS
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
21

Cross Fit Log

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Cross Fit Log

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CROSSFIT PROGRESS LOG

First Crossfit WOD:

Row/Run.Page 7 WODSPage 8-13

Movement Milestones (Maxes & Personal Records) ....Page 14-16

Tabatas ...Page 17-18

Crossfit Goals .Page 19-21

HANG POWER SNATCH 1 Rep 3 Rep 5 Rep Notes

SNATCH BALANCE 3 Rep 5 Rep Notes

HANG POWER CLEAN 1 Rep 3 Rep 5 Rep Notes

CLEAN & JERK 3 Rep 5 Rep

SPLIT JERK 3 Rep 5 Rep

BACK SQUAT 3 Rep 5 Rep

THRUSTER 3 Rep 5 Rep

BENCH PRESS 3 Rep 5 Rep

SUMO DEADLIFT HIGH PULL 1 Rep 3 Rep 5 Rep Notes

RUN Date 200M

HERO WODS & OTHER BENCHMARKS

THE CHIEF Notes

CROSSFIT TOTAL Notes

FIGHT GONE BAD Notes

FILTHY FIFTY Notes

HERO WODS & OTHER BENCHMARKS

TABATA THIS Notes

TABATA SOMETHING ELSE Score Notes

MOVEMENT MILESTONES (Maxes & Personal Records)

JUMP ROPE Date Notes Date

KETTLE BELLS Notes

MEDICINE BALL Notes

MOVEMENT MILESTONES (Maxes & Personal Records)

PULL-UP BAR EXERSIZES Notes

PUSH-UPS Date Notes

RINGS Date Notes Date

ROPE CLIMB Notes

MOVEMENT MILESTONES (Maxes & Personal Records)

WALL CLIMB Date Notes Date Notes

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