Date Week Month Workout Time Miles Pace Rounds Total Reps Max Lbs Avg HR Workout Results Weigh In Rest HR BF%01/01 Tue 1 101/02 Wed 1 101/03 Thu 1 101/04 Fri 1 101/05 Sat 1 101/06 Sun 1 101/07 Mon 1 101/08 Tue 2 101/09 Wed 2 101/10 Thu 2 101/11 Fri 2 101/12 Sat 2 101/13 Sun 2 101/14 Mon 2 101/15 Tue 3 101/16 Wed 3 101/17 Thu 3 101/18 Fri 3 101/19 Sat 3 101/20 Sun 3 101/21 Mon 3 101/22 Tue 4 101/23 Wed 4 101/24 Thu 4 101/25 Fri 4 101/26 Sat 4 101/27 Sun 4 101/28 Mon 4 101/29 Tue 5 101/30 Wed 5 101/31 Thu 5 102/01 Fri 5 202/02 Sat 5 202/03 Sun 5 202/04 Mon 5 202/05 Tue 6 202/06 Wed 6 202/07 Thu 6 202/08 Fri 6 202/09 Sat 6 202/10 Sun 6 202/11 Mon 6 202/12 Tue 7 202/13 Wed 7 202/14 Thu 7 202/15 Fri 7 202/16 Sat 7 202/17 Sun 7 202/18 Mon 7 202/19 Tue 8 202/20 Wed 8 202/21 Thu 8 202/22 Fri 8 202/23 Sat 8 202/24 Sun 8 202/25 Mon 8 202/26 Tue 9 202/27 Wed 9 202/28 Thu 9 202/29 Fri 9 203/01 Sat 9 303/02 Sun 9 303/03 Mon 9 303/04 Tue 10 303/05 Wed 10 303/06 Thu 10 303/07 Fri 10 303/08 Sat 10 303/09 Sun 10 303/10 Mon 10 3

03/11 Tue 11 303/12 Wed 11 303/13 Thu 11 303/14 Fri 11 303/15 Sat 11 303/16 Sun 11 303/17 Mon 11 303/18 Tue 12 303/19 Wed 12 303/20 Thu 12 303/21 Fri 12 303/22 Sat 12 303/23 Sun 12 303/24 Mon 12 303/25 Tue 13 303/26 Wed 13 303/27 Thu 13 303/28 Fri 13 303/29 Sat 13 303/30 Sun 13 303/31 Mon 13 304/01 Tue 14 404/02 Wed 14 404/03 Thu 14 404/04 Fri 14 404/05 Sat 14 404/06 Sun 14 404/07 Mon 14 404/08 Tue 15 404/09 Wed 15 404/10 Thu 15 404/11 Fri 15 404/12 Sat 15 404/13 Sun 15 404/14 Mon 15 404/15 Tue 16 404/16 Wed 16 404/17 Thu 16 404/18 Fri 16 404/19 Sat 16 404/20 Sun 16 404/21 Mon 16 404/22 Tue 17 404/23 Wed 17 404/24 Thu 17 404/25 Fri 17 404/26 Sat 17 404/27 Sun 17 404/28 Mon 17 404/29 Tue 18 404/30 Wed 18 405/01 Thu 18 505/02 Fri 18 505/03 Sat 18 505/04 Sun 18 505/05 Mon 18 505/06 Tue 19 505/07 Wed 19 505/08 Thu 19 505/09 Fri 19 505/10 Sat 19 505/11 Sun 19 505/12 Mon 19 505/13 Tue 20 505/14 Wed 20 505/15 Thu 20 505/16 Fri 20 505/17 Sat 20 505/18 Sun 20 505/19 Mon 20 505/20 Tue 21 5

05/21 Wed 21 505/22 Thu 21 505/23 Fri 21 505/24 Sat 21 505/25 Sun 21 505/26 Mon 21 505/27 Tue 22 505/28 Wed 22 505/29 Thu 22 505/30 Fri 22 505/31 Sat 22 506/01 Sun 22 606/02 Mon 22 606/03 Tue 23 606/04 Wed 23 606/05 Thu 23 606/06 Fri 23 606/07 Sat 23 606/08 Sun 23 606/09 Mon 23 606/10 Tue 24 606/11 Wed 24 606/12 Thu 24 606/13 Fri 24 606/14 Sat 24 606/15 Sun 24 606/16 Mon 24 606/17 Tue 25 606/18 Wed 25 606/19 Thu 25 606/20 Fri 25 606/21 Sat 25 606/22 Sun 25 606/23 Mon 25 606/24 Tue 26 606/25 Wed 26 606/26 Thu 26 606/27 Fri 26 606/28 Sat 26 606/29 Sun 26 606/30 Mon 26 607/01 Tue 27 707/02 Wed 27 707/03 Thu 27 707/04 Fri 27 707/05 Sat 27 707/06 Sun 27 707/07 Mon 27 707/08 Tue 28 707/09 Wed 28 707/10 Thu 28 707/11 Fri 28 707/12 Sat 28 707/13 Sun 28 707/14 Mon 28 707/15 Tue 29 707/16 Wed 29 707/17 Thu 29 707/18 Fri 29 707/19 Sat 29 707/20 Sun 29 707/21 Mon 29 707/22 Tue 30 707/23 Wed 30 707/24 Thu 30 707/25 Fri 30 707/26 Sat 30 707/27 Sun 30 707/28 Mon 30 707/29 Tue 31 707/30 Wed 31 7

07/31 Thu 31 708/01 Fri 31 808/02 Sat 31 808/03 Sun 31 808/04 Mon 31 808/05 Tue 32 808/06 Wed 32 808/07 Thu 32 808/08 Fri 32 808/09 Sat 32 808/10 Sun 32 808/11 Mon 32 808/12 Tue 33 808/13 Wed 33 808/14 Thu 33 808/15 Fri 33 808/16 Sat 33 808/17 Sun 33 808/18 Mon 33 808/19 Tue 34 808/20 Wed 34 808/21 Thu 34 808/22 Fri 34 808/23 Sat 34 808/24 Sun 34 808/25 Mon 34 808/26 Tue 35 808/27 Wed 35 808/28 Thu 35 808/29 Fri 35 808/30 Sat 35 808/31 Sun 35 809/01 Mon 35 909/02 Tue 36 909/03 Wed 36 909/04 Thu 36 909/05 Fri 36 909/06 Sat 36 909/07 Sun 36 909/08 Mon 36 909/09 Tue 37 909/10 Wed 37 909/11 Thu 37 909/12 Fri 37 909/13 Sat 37 909/14 Sun 37 909/15 Mon 37 909/16 Tue 38 909/17 Wed 38 909/18 Thu 38 909/19 Fri 38 909/20 Sat 38 909/21 Sun 38 909/22 Mon 38 909/23 Tue 39 909/24 Wed 39 909/25 Thu 39 909/26 Fri 39 909/27 Sat 39 909/28 Sun 39 909/29 Mon 39 909/30 Tue 40 910/01 Wed 40 1010/02 Thu 40 1010/03 Fri 40 1010/04 Sat 40 1010/05 Sun 40 1010/06 Mon 40 1010/07 Tue 41 1010/08 Wed 41 1010/09 Thu 41 10

10/10 Fri 41 1010/11 Sat 41 1010/12 Sun 41 1010/13 Mon 41 1010/14 Tue 42 1010/15 Wed 42 1010/16 Thu 42 1010/17 Fri 42 1010/18 Sat 42 1010/19 Sun 42 1010/20 Mon 42 1010/21 Tue 43 1010/22 Wed 43 1010/23 Thu 43 1010/24 Fri 43 1010/25 Sat 43 1010/26 Sun 43 1010/27 Mon 43 1010/28 Tue 44 1010/29 Wed 44 1010/30 Thu 44 1010/31 Fri 44 1011/01 Sat 44 1111/02 Sun 44 1111/03 Mon 44 1111/04 Tue 45 1111/05 Wed 45 1111/06 Thu 45 1111/07 Fri 45 1111/08 Sat 45 1111/09 Sun 45 1111/10 Mon 45 1111/11 Tue 46 1111/12 Wed 46 1111/13 Thu 46 1111/14 Fri 46 1111/15 Sat 46 1111/16 Sun 46 1111/17 Mon 46 1111/18 Tue 47 1111/19 Wed 47 1111/20 Thu 47 1111/21 Fri 47 1111/22 Sat 47 1111/23 Sun 47 1111/24 Mon 47 1111/25 Tue 48 1111/26 Wed 48 1111/27 Thu 48 1111/28 Fri 48 1111/29 Sat 48 1111/30 Sun 48 1112/01 Mon 48 1212/02 Tue 49 1212/03 Wed 49 1212/04 Thu 49 1212/05 Fri 49 1212/06 Sat 49 1212/07 Sun 49 1212/08 Mon 49 1212/09 Tue 50 1212/10 Wed 50 1212/11 Thu 50 1212/12 Fri 50 1212/13 Sat 50 1212/14 Sun 50 1212/15 Mon 50 1212/16 Tue 51 1212/17 Wed 51 1212/18 Thu 51 1212/19 Fri 51 12

12/20 Sat 51 1212/21 Sun 51 1212/22 Mon 51 1212/23 Tue 52 1212/24 Wed 52 1212/25 Thu 52 1212/26 Fri 52 1212/27 Sat 52 1212/28 Sun 52 1212/29 Mon 52 1212/30 Tue 53 1212/31 Wed 53 12

Week Date1 1/1 0:00 0.02 1/8 0:00 0.03 1/15 0:00 0.04 1/22 0:00 0.05 1/29 0:00 0.06 2/5 0:00 0.07 2/12 0:00 0.08 2/19 0:00 0.09 2/26 0:00 0.0

10 3/4 0:00 0.011 3/11 0:00 0.012 3/18 0:00 0.013 3/25 0:00 0.014 4/1 0:00 0.015 4/8 0:00 0.016 4/15 0:00 0.017 4/22 0:00 0.018 4/29 0:00 0.019 5/6 0:00 0.020 5/13 0:00 0.021 5/20 0:00 0.022 5/27 0:00 0.023 6/3 0:00 0.024 6/10 0:00 0.025 6/17 0:00 0.026 6/24 0:00 0.027 7/1 0:00 0.028 7/8 0:00 0.029 7/15 0:00 0.030 7/22 0:00 0.031 7/29 0:00 0.032 8/5 0:00 0.033 8/12 0:00 0.034 8/19 0:00 0.035 8/26 0:00 0.036 9/2 0:00 0.037 9/9 0:00 0.038 9/16 0:00 0.039 9/23 0:00 0.040 9/30 0:00 0.041 10/7 0:00 0.042 10/14 0:00 0.043 10/21 0:00 0.044 10/28 0:00 0.045 11/4 0:00 0.046 11/11 0:00 0.047 11/18 0:00 0.048 11/25 0:00 0.049 12/2 0:00 0.050 12/9 0:00 0.051 12/16 0:00 0.052 12/23 0:00 0.053 12/30 0:00 0.0

0:00 0.0

Total Time

Total Miles

Average Weigh In

1/11/1

51/2

92/1

22/2

63/1

13/2

54/8

4/22

5/65/2

06/3

6/17

7/17/1

57/2

98/1

28/2

69/9

9/23

10/710/2

111/4

11/18

12/212/1

612/3

00:00

2:24

4:48

7:12

9:36

12:00

14:24

16:48

19:12

21:36

24:00

Workout Summary

1/11/1

51/2

92/1

22/2

63/1

13/2

54/8

4/22

5/65/2

06/3

6/17

7/17/1

57/2

98/1

28/2

69/9

9/23

10/710/2

111/4

11/18

12/212/1

612/3

0150

155

160

165

170

175

180

185

190

195

200

Weight Summary

Personal Records # Date Time Rounds Distance RepsWODsAngie 0Annie 0Badger 0Barbara 0Chelsea 0Cindy 0CrossFit Total 0Daniel 0Diane 0Elizabeth 0Eva 0Fight Gone Bad 0Filthy 50 0Fran 0Grace 0Helen 0Isabel 0Jackie 0Jason 0Josh 0Joshie 0JT 0Karen 0Kelly 0Linda 0Lynne 0Mary 0Michael 0Murph 0Nancy 0Nasty Girls 0Nicole 0Nate 0Randy 0Tommy V 0CardioRow 5k 0Row 10k 0Run 5k 0Run 10k 0StrengthBack Extension 0Back Squat 0Bench Press 0Burpees 0Clean 0Clean and Jerk 0Deadlift 0Dips 0Double Unders 0Freestanding Handstand 0Front Squat 0Handstand Push-ups 0Hang Squat 0Knees to Elbows 0L-sit Pull-ups 0Muscle Up 0Overhead Squat 0

Pistols 0Power Clean 0Power Snatch 0Pull-ups 0Push Press 0Push-ups 0Ring Dips 0Squat 0Sumo Deadlift High Pull 0Tabata 0

The Girls The HeroesAngie 100 Pull-ups For time Badger 95 pound Squat clean, 30 reps 3 rounds for time

100 Push-ups Complete all reps of each exercise before moving to the next 30 Pull-ups100 Sit-ups Run 800 meters100 Squats Daniel 50 Pull-ups For time

Annie Double-unders 50-40-30-20 and 10 rep rounds; for time 400 meter runSit-ups 95 pound Thruster, 21 reps

Barbara 20 Pull-ups 5 rounds for time 800 meter run30 Push-ups 95 pound Thruster, 21 reps40 Sit-ups 400 meter run50 Squats 50 Pull-ups

Chelsea 5 Pull-ups Each min on the min for 30 min Jason 100 Squats For time10 Push-ups 5 Muscle-ups15 Squats 75 Squats

Cindy 5 Pull-ups As many rounds as possible in 20 min 10 Muscle-ups10 Push-ups 50 Squats15 Squats 15 Muscle-ups

Diane Deadlift 225 lbs 21-15-9 reps, for time 25 SquatsHandstand push-ups 20 Muscle-ups

Elizabeth Clean 135 lbs 21-15-9 reps, for time Josh 95 pound Overhead squat, 21 reps For timeRing Dips 42 Pull-ups

Eva Run 800 meters 5 rounds for time 95 pound Overhead squat, 15 reps2 pood KB swing, 30 reps 30 Pull-ups30 pullups 95 pound Overhead squat, 9 reps

Fran Thruster 95 lbs 21-15-9 reps, for time 18 Pull-upsPull-ups Joshie 40 pound Dumbbell snatch, 21 reps, right arm The snatches are full squat snatches. 3 rounds for time

Grace Clean and Jerk 135 lbs 30 reps for time 21 L Pull-upsHelen 400 meter run 3 rounds for time 40 pound Dumbbell snatch, 21 reps, left arm

1.5 pood Kettlebell swing x 21 21 L Pull-upsPull-ups 12 reps JT Handstand push-ups 21-15-9 reps, for time

Isabel Snatch 135 pounds 30 reps for time Ring dipsJackie 1000 meter row For time Push-ups

50 Thrusters @ 45 lbs Michael Run 800 meters 3 rounds for time30 Pull-ups 50 Back Extensions

Karen Wall-ball 150 shots For time 50 Sit-upsKelly Run 400 meters Five rounds for time Murph 1 mile Run For time

30 box jump, 24 inch box 100 Pull-ups Partition the pull-ups, push-ups, and squats as needed30 Wall ball shots, 20 pound ball 200 Push-ups

Linda Deadlift 1 1/2 BW 10/9/8/7/6/5/4/3/2/1 rep rounds for time 300 SquatsBench BW 1 mile RunClean 3/4 BW Nate 2 Muscle-ups As many rounds as possible in 20 minutes

Lynne Bodyweight bench press 5 rounds for max reps. There is no time component to this WOD 4 Handstand Push-upsPullups 8 2-Pood Kettlebell swings

Mary 5 Handstand push-ups As many rounds as possible in 20 min Randy 75# power snatch, 75 reps For time10 1-legged squats Tommy V 115 pound Thruster, 21 reps For time15 Pull-ups 15 ft Rope Climb, 12 ascents

Nancy 400 meter run 5 rounds for time 115 pound Thruster, 15 repsOverhead squat 95 lbs x 15 15 ft Rope Climb, 9 ascents

Nicole Run 400 meters As many rounds as possible in 20 minutes. 115 pound Thruster, 9 repsMax rep Pull-ups Note number of pull-ups completed for each round. 15 ft Rope Climb, 6 ascents

OthersCrossFit Total Back Squat You get three attempts at each lift

Shoulder Press You cannot remove weight from the barDead Lift

Fight Gone Bad Wall ball shots 10' target @ 20lbs 3 rounds for time, 1 min rest allowed between roundsSumo High Pull Dead Lift @ 75 lbs One point is given for each rep, except on the rower where each Box jump @ 20" box calorie is one point.Push Press @ 75 lbsRow

Filthy 50 50 Box Jumps @ 24" For time50 Jumping Pull Ups50 Kettleball Swings @ 1 pood50 Walking Lunges50 Knees to Elbows50 Push Press @ 45 lbs50 Back Extensions50 Wall Ball Shots @ 20 lbs50 Burpees50 Double Unders

Nasty Girls 50 Squats 3 rounds for time7 Muscle Ups10 Hang Power Cleans @ 135 lbs

Overview* This spreadsheet is designed to log a primary workout of the day (WOD), track overall health data, workout volume, and other common data.* If you are careful about your data entry, then the spreadsheet will autocalculate & track most data, including personals bests.* If you wish to log multiple workouts, warm ups, or other items, I'd suggest more professional softwware.* I suggest daily or weekly weigh-ins, monthly body fat estimates and resting HR

InstructionsTraining Log: One day per line. Fill out the relevant column as the WOD demands. Some are distance, time, rounds, reps or weight

In addition, the spreadsheet has space for weight, resting HR, & body fat %. It's not necessary to enter each every daybut the weekly summaries will be more accurate with more data points.

Summary & Graphs: No data entry is necessary. All data & graphs are summarized from the training log.

PRs: The worksheet will also summarize the total number of workouts for each type.

Simply add your data to the appropriate column to track personal bests

WOD Reference: No data entry here. It's simply a summary of the information found on the FAQ of the CrossFit website.

Do not change any of the data in columns A-C. Doing so will break summaries & graphs.

In order to recognize the workout and have it auto-logged, you must type the name exactly as it appears in Column A.

* This spreadsheet is designed to log a primary workout of the day (WOD), track overall health data, workout volume, and other common data.* If you are careful about your data entry, then the spreadsheet will autocalculate & track most data, including personals bests.

One day per line. Fill out the relevant column as the WOD demands. Some are distance, time, rounds, reps or weightIn addition, the spreadsheet has space for weight, resting HR, & body fat %. It's not necessary to enter each every day

No data entry here. It's simply a summary of the information found on the FAQ of the CrossFit website.

In order to recognize the workout and have it auto-logged, you must type the name exactly as it appears in Column A.