Date

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

Week
1
1
1
1
1
1
1
2
2
2
2
2
2
2
3
3
3
3
3
3
3
4
4
4
4
4
4
4
5
5
5
5
5
5
5
6
6
6
6
6
6
6
7
7
7
7
7
7
7
8
8
8
8
8
8
8
9
9
9
9
9
9
9
10
10
10
10
10
10
10
11
11

Month
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3

Workout
Nicole
5K Run
Front Squat
Helen
Lynne

Time
0:20:00
0:23:44
0:27:12
0:16:22
0:22:44

Miles

Pace

3.10

7:39

Rounds
7

Total Reps
35

Max Lbs

5
3
5

15
99
93

225
55
185

Avg HR
177
148
152
166
177

Workout Results
7x 400m + Pull Ups 14-12-12-10-10-9-8
Eagle Loop trail out-and-back
10 min WU on rower, 3-3-3-3-3 reps @ 225 lbs
CF WU, 3 rounds as prescribed
Stretches, then 15-12-12-11-8 @ 185 lbs / 14-10-10-8-4

Weigh In
169.8
170.2
169.6
170.2
169.4

Rest HR
58

BF%
12.8%

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

11
11
11
11
11
12
12
12
12
12
12
12
13
13
13
13
13
13
13
14
14
14
14
14
14
14
15
15
15
15
15
15
15
16
16
16
16
16
16
16
17
17
17
17
17
17
17
18
18
18
18
18
18
18
19
19
19
19
19
19
19
20
20
20
20
20
20
20
21
21
21
21
21
21

3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

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

21
22
22
22
22
22
22
22
23
23
23
23
23
23
23
24
24
24
24
24
24
24
25
25
25
25
25
25
25
26
26
26
26
26
26
26
27
27
27
27
27
27
27
28
28
28
28
28
28
28
29
29
29
29
29
29
29
30
30
30
30
30
30
30
31
31
31
31
31
31
31
32
32
32

5
5
5
5
5
5
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
6
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
7
8
8
8
8
8
8
8

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

32
32
32
32
33
33
33
33
33
33
33
34
34
34
34
34
34
34
35
35
35
35
35
35
35
36
36
36
36
36
36
36
37
37
37
37
37
37
37
38
38
38
38
38
38
38
39
39
39
39
39
39
39
40
40
40
40
40
40
40
41
41
41
41
41
41
41
42
42
42
42
42
42
42

8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
9
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10

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

43
43
43
43
43
43
43
44
44
44
44
44
44
44
45
45
45
45
45
45
45
46
46
46
46
46
46
46
47
47
47
47
47
47
47
48
48
48
48
48
48
48
49
49
49
49
49
49
49
50
50
50
50
50
50
50
51
51
51
51
51
51
51
52
52
52
52
52
52
52
53
53

10
10
10
10
10
10
10
10
10
10
10
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
11
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53

Date
1/1
1/8
1/15
1/22
1/29
2/5
2/12
2/19
2/26
3/4
3/11
3/18
3/25
4/1
4/8
4/15
4/22
4/29
5/6
5/13
5/20
5/27
6/3
6/10
6/17
6/24
7/1
7/8
7/15
7/22
7/29
8/5
8/12
8/19
8/26
9/2
9/9
9/16
9/23
9/30
10/7
10/14
10/21
10/28
11/4
11/11
11/18
11/25
12/2
12/9
12/16
12/23
12/30

Total
Time
1:50
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00

Total
Miles
3.10
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

Average
Weigh In
169.8

Average
Body Fat
12.8%

2:09
1:55
1:40
1:26
1:12
0:57
0:43
0:28
0:14
0:00

180.0
160.0
140.0
120.0
100.0
80.0
60.0
40.0
20.0
0.0

1:50

Workout Summary

Weight Summary

Personal Records
WODs
Angie
Annie
Badger
Barbara
Chelsea
Cindy
Daniel
Diane
Elizabeth
Eva
Fran
Grace
Helen
Isabel
Jackie
Jason
Josh
Joshie
JT
Karen
Kelly
Linda
Lynne
Mary
Michael
Murph
Nancy
Nicole
Nate
Randy
Tommy V
Cardio
Row 5k
Row 10k
Run 5k
Run 10k
Strength
Back Extension
Back Squat
Bench Press
Burpees
Clean
Clean and Jerk
Deadlift
Dips
Double Unders
Freestanding Handstand
Front Squat
Handstand Push-ups
Hang Squat
Knees to Elbows
L-sit Pull-ups
Muscle Up

#
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0
0
0
0
0
0
0
0
1
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0
0
0
0

Date

Time

Rounds

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

0
0
0
0
0
0
0
0
0
0
0

Distance

Reps

The Girls
Angie

Annie
Barbara

Chelsea

Cindy

Diane
Elizabeth
Eva

Fran
Grace
Helen

Isabel
Jackie

Karen
Kelly

Linda

Lynne
Mary

Nancy
Nicole

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Double-unders
Sit-ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 225 lbs
Handstand push-ups
Clean 135 lbs
Ring Dips
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
Thruster 95 lbs
Pull-ups
Clean and Jerk 135 lbs
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
Snatch 135 pounds
1000 meter row
50 Thrusters @ 45 lbs
30 Pull-ups
Wall-ball 150 shots
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
Bodyweight bench press
Pullups
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
400 meter run
Overhead squat 95 lbs x 15
Run 400 meters
Max rep Pull-ups

For time
Complete all reps of each exercise before moving to the next

The Heroes
Badger

Daniel
50-40-30-20 and 10 rep rounds; for time
5 rounds for time

Each min on the min for 30 min

Jason

As many rounds as possible in 20 min

21-15-9 reps, for time

21-15-9 reps, for time

Josh

5 rounds for time

21-15-9 reps, for time

Joshie
30 reps for time
3 rounds for time
JT
30 reps for time
For time
Michael
For time
Five rounds for time

Murph

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Nate
5 rounds for max reps. There is no time component to this WOD
As many rounds as possible in 20 min

5 rounds for time

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Randy
Tommy V

95 pound Squat clean, 30 reps

30 Pull-ups
Run 800 meters
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
40 pound Dumbbell snatch, 21 reps, rig
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Handstand push-ups
Ring dips
Push-ups
Run 800 meters
50 Back Extensions
50 Sit-ups
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
75# power snatch, 75 reps
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

3 rounds for time

For time

For time

For time

The snatches are full squat snatches. 3 rounds for time

21 reps, left arm

21-15-9 reps, for time

3 rounds for time

For time
Partition the pull-ups, push-ups, and squats as needed

As many rounds as possible in 20 minutes

For time
For time

Overview
* This spreadsheet is designed to log a primary workout of the day (WOD), track overall health data, workout volume, a
* If you are careful about your data entry, then the spreadsheet will autocalculate & track most data, including persona
* 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
NOTE: Simply highlight data in cells D4-N7 and press the delete key to delete the sample data.
Instructions
Training Log:

One day per line. Fill out the relevant column as the WOD demands. Some are distance, time
In addition, the spreadsheet has space for weight, resting HR, & body fat %. It's not necessar
but the weekly summaries will be more accurate with more data points.
Do not change any of the data in columns A-C. Doing so will break summaries & graphs.

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.
In order to recognize the workout and have it auto-logged, you must type the name
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

rall health data, workout volume, and other common data.

track most data, including personals bests.
ofessional softwware.

demands. Some are distance, time, rounds, reps or weight

HR, & body fat %. It's not necessary to enter each every day
e data points.
ll break summaries & graphs.

ed from the training log.

rkouts for each type.

you must type the name exactly as it appears in Column A.
ersonal bests

on found on the FAQ of the CrossFit website.