CROSSFIT PROGRESS LOG
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1 CROSSFIT PROGRESS LOG Athlete: First Crossfit WOD: Why I Crossfit:
2 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 WODS Page 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 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 Box Jumps, Burpees, KBS, Push Ups Page 17 Pull Ups, Sit Ups, Squats, Misc....Page 18 Crossfit Goals.Page
3 SNATCH SQUAT SNATCH POWER SNATCH 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes HANG POWER SNATCH SNATCH BALANCE 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes 2
4 CLEAN SQUAT CLEAN POWER CLEAN 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes HANG POWER CLEAN CLEAN & JERK 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes \ 3
5 SHOULDER TO OVERHEAD SHOULDER PRESS PUSH PRESS 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes JERK SPLIT JERK 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes 4
6 SQUAT/THRUSTER FRONT SQUAT OVERHEAD SQUAT 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes BACK SQUAT THRUSTER 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes 5
7 DEAD/BENCH/SUMO DEADLIFT SUMO DEADLIFT 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes BENCH PRESS SUMO DEADLIFT HIGH PULL 1 Rep 3 Rep 5 Rep Notes 1 Rep 3 Rep 5 Rep Notes 6
8 ROW/RUN ROW 250M 500M 1K 2K Notes 3K 5K 10K Notes RUN 200M 400M 600M 800M Notes 1mile 5K 10K Notes 7
9 BENCHMARK LADIES ANGIE ANNIE Notes Notes BARBARA CHELSEA Notes Notes CINDY CHRISTINE Notes Notes DIANE ELIZABETH Notes Notes 8
10 BENCHMARK LADIES EVA FRAN Notes Notes GI JANE GRACE Notes Notes HELEN ISABEL Notes Notes JACKIE KAREN Notes Notes 9
11 BENCHMARK LADIES KELLY MARY Notes Notes LINDA LYNNE Notes Notes MARY NANCY Notes Notes Notes Notes 10
12 HERO WODS & OTHER BENCHMARKS DANIEL DT Notes Notes THE CHIEF CROSSFIT TOTAL Notes Notes FIGHT GONE BAD FILTHY FIFTY Notes Notes JASON JOSH Notes Notes 11
13 HERO WODS & OTHER BENCHMARKS MEGHEE MICHAEL Notes Notes MURPH NATE Notes Notes TABATA THIS TABATA SOMETHING ELSE Notes Notes TREVOR WOLVERINE Notes Notes 12
14 MISCELLANEOUS WODS Notes Notes Notes Notes Notes Notes Notes Notes 13
15 MOVEMENT MILESTONES (Maxes & Personal Records) BOX JUMPS DUMBBELLS Notes Notes JUMP ROPE GOODMORNING Notes Notes KETTLE BELLS MEDICINE BALL Notes Notes 14
16 MOVEMENT MILESTONES (Maxes & Personal Records) PARALETTES PULL-UP Notes Notes PULL-UP BAR EXERSIZES PUSH-UPS Notes Notes RINGS ROPE CLIMB Notes Notes 15
17 MOVEMENT MILESTONES (Maxes & Personal Records) STRONGMAN EXERSIZES TURKISH GET UP Notes Notes WALL CLIMB Notes Notes Notes Notes 16
18 Exersize Box Jumps Exersize Burpees TABATAS Exersize KBS Exersize Push Ups T A B A T A S Exersize 17
19 Pull Ups Exersize Sit Ups Exersize Squats Exersize 18
20 CROSSFIT GOALS 19
21 CROSSFIT GOALS 20
22 CROSSFIT GOALS 21
#1 3 Rounds For Time: Run 800m 50 Air Squats. #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats. #3 For Time: 200 Air Squats
Can t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed
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