CrossFit WOD logbook - Template

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	reps	Clean	Power Clean	Power Clean & Jerk	Snatch	Power Snatch	Deadlift	Back Squat	Front Squat	OH Squat	Bench Press	Shoulder Press	Push Press	Push Jerk	Thruster
2	1
3	3
4	5
5	reps	double unders	pull-ups	push-ups	burpees	squats	sit-ups	handstand hold	dips	dip, weighted	pull-ups deadhang	pull-up, weighted	ball slams	pull-ups, C2B	muscle ups	toes-to-bar
6	max
7	2min
8	100
9		Sprint 400m	Sprint 800m	Run 5k	Run 10k	Row 250m	Row 500m	Row 1000m	Row 2000m	Swim 400m	Swim 800m	Bike 20km	Bike 40km
10	time
11	Girls	Angie	Barbara	Chelsea	Cindy	Diane	Elizabeth	Fran	Grace	Helen	Isabel	Jackie	Karen	Linda	Mary	Nancy
12	time
13	Girls II+	Amanda	Annie	Eva	Kelly	Lynne	Nicole	CF Total	CF Total II	Filthy 50	Fight Gone Bad	Tabata This	Tabata Sth Else	Pull-up minutes
14	time
15	Heroes	JT	Michael	Murph	The Seven
16	time
17	Open	11.1	11.2	11.3	11.4	11.5	11.6 / 12.5	12.1	12.2	12.3	12.4	13.1	13.2	13.3	13.4	13.5
18	score

	A	B	C	D	E	F	G	H	I	J	K	L
1	WOD	description	part 1	part 2	part 3	part 4	part 5	part 6	part 7	part 8	part 9	part 10

2	Amanda	Three rounds, 9-7- and 5 reps, for time of:	Muscle-up	135 pound Squat snatch
3	Angie	For time:	100 Pull-ups	100 push-ups	100 Sit-ups	100 Squats
4	Annie	50-40-30-20 and 10 rep rounds; for time	Double-unders	Sit-ups
5	Barbara	5 rounds for time:	20 Pull-ups	30 Push-ups	40 Sit-ups	50 Squats	rest 3min
6	Chelsea	Each min on the min for 30 min	5 pull-ups	10 push-ups	15 squats
7	Cindy	20 minutes, as many rounds as possible of:	5 pull-ups	10 push-ups	15 squats
8	CrossFit Total	For max weight	Back squat, 1 rep	Shoulder Press, 1 rep	Deadlift, 1 rep
9	CrossFit Total II	For max weight	Clean, 1 rep	Bench Press, 1 rep	Overhead squat, 1 rep
10	Diane	21-15-9 reps of:	225 pound Deadlift	Handstand push-ups
11	Elizabeth	21-15-9 reps of:	Clean 135 pounds	Ring Dips
12	Eva	5 rounds for time.	Run 800 meters	2 pood KB swing, 30 reps	30 pullups
13	Fight Gone Bad	Three rounds of 1min EACH (18min total):	Wall-ball, 20 pound ball, 10 ft target (Reps)	Sumo deadlift high-pull, 75 pounds (Reps)	Box Jump, 20" box (Reps)	Push-press, 75 pounds (Reps)	Row (Calories)	Rest 1min
14	Filthy Fifty	50 reps of 10 exercises	Box Jump (24")	Jumping Pull-ups	Kettlebell swings (35# DB)	Walking Lunges	Knees to Elbows	Push Press 45#	Back Ext	Wall ball shots 20# ball	Burpees	Double Unders (jump rope)
15	Fran	21-15-9 reps of:	95# Thruster	Pull-ups
16	Frynne	5 rounds for max reps of:	2/3 Bodyweight thruster	Pull-ups
17	Grace	135# Clean & Jerk, 30 reps	Clean & Jerk
18	Helen	3 rounds for time:	400m run	21 kettelball swing 55#	12 pull-ups
19	Isabel	For time:	Snatch 135 pounds, 30 reps
20	J.T.	21-15-9	HSPU	Ring Dip	Push-up
21	Jackie	For time:	1000 meter row	Thruster 45 lbs (50 reps)	Pull-ups (30 reps)
22	Karen	For time:	Wall-ball 150 shots
23	Kelly	5 rounds for time of:	Run 400 meters	30 Box jump, 24 inch box	30 Wall ball shots, 20 pound ball
24	Linda	10-9-8-7-6-5-4-3-2-1 reps of the triplet:	Deadlift: 1 ½ body weight	Bench press: body weight	Clean: ¾ body weight (squat clean)
25	Lynne	5 rounds for max reps of:	Body weight bench press	Pull-ups
26	Mary	As many rounds as possible in 20 min	5 Handstand push-ups	10 1-legged squats	15 Pull-ups
27	Murph	For time:	1 mile run	100 pull-ups	200 push-ups	300 squats	1 mile run
28	Nancy	5 rounds for time.	400m run	95# OverHead Squat
29	Nicole	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.	Run 400 meters	Max rep Pull-ups
30	Pull-up minutes	1 P-U 1st min, 2 in 2nd, 3 in 3rd, etc until failure (count total min + number done)	pull-ups
31	Tabata Something Else	8 rounds of :20 on :10 rest (4min total) of each:	pull-ups	push-ups	sit-ups	squats
32	Tabata This!	The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".	Tabata Row (4min)	Rest 1 minute	Tabata Squat	Rest 1 minute	Tabatat Pull-up	Rest 1 minute	Tabata Sit-up	Rest 1 minute
33	The Seven	7 rounds for time of:	7 Handstand push-ups	135 pound Thruster, 7 reps	7 Knees to elbows	245 pound Deadlift, 7 reps	7 Burpees	7 Kettlebell swings, 2 pood	7 Pull-ups