Crossfit Progress Log: Athlete

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
Movement Milestones (Maxes & Personal Records) ....Page 14-16
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
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
SQUAT SNATCH
3 Rep
5 Rep
Date
1 Rep
Notes
Date
HANG POWER SNATCH

1 Rep
3 Rep
5 Rep
Notes
Date
Date
1 Rep
POWER SNATCH
3 Rep
5 Rep
Notes
1 Rep
SNATCH BALANCE
3 Rep
5 Rep
Notes
CLEAN
SQUAT CLEAN
3 Rep
5 Rep
Date
1 Rep
Notes
Date
HANG POWER CLEAN

1 Rep
3 Rep
5 Rep
Notes
Date
Date
1 Rep
POWER CLEAN
3 Rep
5 Rep
Notes
1 Rep
CLEAN & JERK

3 Rep
5 Rep
Notes
SHOULDER TO OVERHEAD
Date
1 Rep
Date
1 Rep
SHOULDER PRESS
3 Rep
5 Rep
Notes
3 Rep
JERK
5 Rep
Notes
Date
1 Rep
PUSH PRESS
3 Rep
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
Date
1 Rep
BACK SQUAT
3 Rep
5 Rep
Notes
Date
1 Rep
OVERHEAD SQUAT
3 Rep
5 Rep
Notes
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
RUN
Date 200M
400M
600M
800M
Notes
Notes
Date
3K
5K
10K
Notes
Date
1mile
5K
10K
Notes
BENCHMARK LADIES
Date
Date
Date
Date
Score
ANGIE
Notes
Score
BARBARA
Notes
Score
CINDY
Notes
Score
DIANE
Notes
Date
Date
Date
Date
Score
ANNIE
Notes
Score
CHELSEA
Notes
Score
CHRISTINE
Notes
Score
ELIZABETH
Notes
BENCHMARK LADIES
Date
Date
Date
Date
Score
EVA
Notes
Score
GI JANE
Notes
Score
HELEN
Notes
Score
JACKIE
Notes
Date
Date
Date
Date
Score
FRAN
Notes
Score
GRACE
Notes
Score
ISABEL
Notes
Score
KAREN
Notes
BENCHMARK LADIES
Score
KELLY
Notes
Score
LINDA
Notes
Date
Score
MARY
Notes
Date
Score
Notes
Date
Date
Score
MARY
Notes
Score
LYNNE
Notes
Date
Score
NANCY
Notes
Date
Score
Notes
Date
Date
10
HERO WODS & OTHER BENCHMARKS

Date
Date
Date
Date
Score
DANIEL
Notes
Score
THE CHIEF
Notes
Score
FIGHT GONE BAD

Notes
Score
JASON
Notes
Date
Date
Date
Date
Score
DT
Notes
Score
CROSSFIT TOTAL
Notes
Score
FILTHY FIFTY
Notes
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
Date
TABATA SOMETHING ELSE

Score
Notes
Date
Score
TABATA THIS
Notes
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
DUMBBELLS
Notes
Date
Notes
Date
GOODMORNING
Notes
Date
MEDICINE BALL
Notes
JUMP ROPE
Date
Notes
Date
KETTLE BELLS
Notes
14

PARALETTES
Date
Date
PULL-UP
Notes
PULL-UP BAR EXERSIZES

Notes
Date
PUSH-UPS
Date
RINGS
Date
Notes
Notes
ROPE CLIMB
Notes
Date
Notes
15

Date
STRONGMAN EXERSIZES
Notes
Date
TURKISH GET UP
Notes
WALL CLIMB
Date
Notes
Date
Notes
Date
Notes
Date
Notes
16
TABATAS
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
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
Date
Rounds
Lowest
Score
Date
Rounds
Lowest
Score
Date
Rounds
Lowest
Score
Date
Rounds
Lowest
Score
Lowest
Date
Rounds
Lowest
Date
Rounds
Lowest
Date
Rounds
Lowest
T
A
B
A
T
A
S
Push Ups
Exersize
Date
Rounds
17
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
Action Steps
Date
Achieved
Goal
By when?
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
Action Steps
Date
Achieved
Goal
By when?
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
Action Steps
Date
Achieved
Goal
By when?
21

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Copyright:

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Crossfit Progress Log: Athlete

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Copyright:

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CROSSFIT PROGRESS LOG

First Crossfit WOD:

BENCHMARK LADIES (Angie-Elizabeth).......Page 8

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

Tabatas ...Page 17-18

Box Jumps, Burpees, KBS, Push Ups.........Page 17

Crossfit Goals .Page 19-21

HANG POWER SNATCH

HANG POWER CLEAN

CLEAN & JERK

SUMO DEADLIFT HIGH PULL

HERO WODS & OTHER BENCHMARKS

FIGHT GONE BAD

HERO WODS & OTHER BENCHMARKS

TABATA SOMETHING ELSE

MOVEMENT MILESTONES (Maxes & Personal Records)

MOVEMENT MILESTONES (Maxes & Personal Records)

PULL-UP BAR EXERSIZES

MOVEMENT MILESTONES (Maxes & Personal Records)

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