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Instructions

Entrez vos données dans les cases vertes au bas de cette feuille. Ne supprimez aucune information, cette feuille
Instructions de calcul est utilisée comme base de données aux autres feuilles de calcul. Les cellules colorées sont utilisées
dans d'autres domaines de ce classeur, et doivent être laissées dans l'ordre pour que les formules fonctionnent
correctement.

Carnet de Route Rentrez vos séances d'entraînement dans le calendrier perpétuel. La 1ère ligne servant à choisir jour ON ou jour
OFF. La seconde le type de modalités travaillées. Les lignes suivantes étant le contenu exacte de vos WoDs
Cette feuille vous permet de suivre vos résultats par période de temps. Elle se met à jour automatiquement
Données lorsque vous remplissez les 4 onglets suivants (WoD, Haltero, Gym, Cardio). Vous sélectionnez les efforts que
d'entraînement vous souhaitez particulièrement à l'aide de la liste déroulante. Les scores s'affichent automatiquement. Attention,
c'est le dernier score qui s'affiche (laissez une trace dans les commentaires pour garder votre historique). Laissez
- lorsqu'il n'y a pas de sélection pour ne pas faire bugguer les calculs
Entrez vos performances pour les WoDs préexistants. Dans la section Notes, entrez toute modification ou scale
WOD qui a été fait, ou autres informations utiles. Laissez un "-" pour le score si vous n'avez pas fait le WoD en question,
afin de ne pas créer d'erreur de calcul.
Entrez votre PR pour l'élément listé, ou ajoutez une nouvelle ligne si vous souhaitez ne créer un. N'oubliez pas le
Modalités
"-" pour les cases sans performance afin de maintenir les calculs corrects.
Contient l'historique des mesures corporelles afin de faire des comparatifs de progrès. La dernière case ne
Body Composition
orange est en calcul automatique.
Quelques statistiques à rentrer manuellement pour suivre l'évoution de vos athlètes préférés et vous comparer à
Pro Athlete Stats
eux si cela vous amuse (même s'il n'y a aucun intérêt autre que le fun).
WOD Descriptions Contient la liste des WoDs.

Date de naissance 12/16/1976


Date de démarrage
3/1/2014
du CrossFit

Instructions 1 of 43
Calendrier
1 2 3 4
ON ON ON OFF
Modalités H HG CHG
Warm up
Skill
OCTOBRE
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
OFF ON ON ON
Modalités
Warm up
Skill
NOVEMBRE
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON OFF ON
Modalités
Warm up
Skill
DÉCEMBRE
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON ON OFF
Modalités
Warm up
Skill
JANVIER
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
OFF ON ON ON
Modalités
Warm up
Skill
FÉVRIER
FÉVRIER
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON ON OFF
Modalités
Warm up
Skill
MARS
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
OFF ON ON ON
Modalités
Warm up
Skill
AVRIL
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON OFF ON
Modalités
Warm up
Skill
MAI
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON ON OFF
Modalités
Warm-up
Skill
JUIN
Force/vitesse
MetCon A
MetCon B
Cool-Down
Notes
1 2 3 4
ON OFF ON ON
Modalités
Warm up
Skill
JUILLET
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON OFF ON

AOÛT
Modalités
Warm up
Skill
AOÛT
Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
1 2 3 4
ON ON OFF ON
Modalités
Warm up
SEPTEMBR Skill
E Force/vitesse
MetCon A
MetCon B
Cool Down
Notes
r Calendrier
5 6 7 8 9 10
ON ON ON OFF ON ON
G H HC H GH

5 6 7 8 9 10
OFF ON ON ON OFF ON

5 6 7 8 9 10
ON ON OFF ON ON ON

5 6 7 8 9 10
ON ON ON OFF ON ON

5 6 7 8 9 10
OFF ON ON ON OFF ON
5 6 7 8 9 10
ON ON ON OFF ON ON

5 6 7 8 9 10
OFF ON ON ON OFF ON

5 6 7 8 9 10
ON ON OFF ON ON ON

5 6 7 8 9 10
ON ON ON OFF ON ON

5 6 7 8 9 10
ON OFF ON ON ON OFF

5 6 7 8 9 10
ON ON OFF ON ON ON
5 6 7 8 9 10
ON ON ON OFF ON ON
Calendrier Cal
11 12 13 14 15 16
ON OFF ON ON ON OFF
HG CHG HG CG

11 12 13 14 15 16
ON ON OFF ON ON ON

11 12 13 14 15 16
OFF ON ON ON OFF ON

11 12 13 14 15 16
ON OFF ON ON ON OFF

11 12 13 14 15 16
ON ON OFF ON ON ON
11 12 13 14 15 16
ON OFF ON ON ON OFF

11 12 13 14 15 16
ON ON OFF ON ON ON

11 12 13 14 15 16
OFF ON ON ON OFF ON

11 12 13 14 15 16
ON OFF ON ON ON OFF

11 12 13 14 15 16
ON ON ON OFF ON ON

11 12 13 14 15 16
OFF ON ON ON OFF ON
11 12 13 14 15 16
ON OFF ON ON ON OFF
Calendrier
17 18 19 20 21 22
ON ON ON OFF ON ON
C H CGH CGH H

17 18 19 20 21 22
OFF ON ON ON OFF ON

17 18 19 20 21 22
ON ON OFF ON ON ON

17 18 19 20 21 22
ON ON ON OFF ON ON

17 18 19 20 21 22
OFF ON ON ON OFF ON
17 18 19 20 21 22
ON ON ON OFF ON ON

17 18 19 20 21 22
OFF ON ON ON OFF ON

17 18 19 20 21 22
ON ON OFF ON ON ON

17 18 19 20 21 22
ON ON ON OFF ON ON

17 18 19 20 21 22
ON OFF ON ON ON OFF

17 18 19 20 21 22
ON ON OFF ON ON ON
17 18 19 20 21 22
ON ON ON OFF ON ON
Calendrier
23 24 25 26 27 28
ON OFF ON ON ON OFF
GH

23 24 25 26 27 28
ON ON OFF ON ON ON

23 24 25 26 27 28
OFF ON ON ON OFF ON

23 24 25 26 27 28
ON OFF ON ON ON OFF

23 24 25 26 27 28
ON ON OFF ON ON ON
23 24 25 26 27 28
ON OFF ON ON ON OFF

23 24 25 26 27 28
ON ON OFF ON ON ON

23 24 25 26 27 28
OFF ON ON ON OFF ON

23 24 25 26 27 28
ON OFF ON ON ON OFF

23 24 25 26 27 28
ON ON ON OFF ON ON

23 24 25 26 27 28
OFF ON ON ON OFF ON
23 24 25 26 27 28
ON OFF ON ON ON OFF
29 30 31
ON ON ON

29 30
OFF ON

29 30 31
ON ON OFF

29 30 31
ON ON ON

29
OFF
29 30 31
ON ON ON

29 30
OFF ON

29 30 31
ON ON OFF

29 30
ON ON

29 30 31
ON OFF ON

29 30 31
ON ON OFF
29 30
ON ON
Date: 04/26/2019
Athlete: Nom Prénom
Age: 42 An(s), 4 Mois
Expérience CrossFit 5 An(s), 1 Mois
Dernière compétition Qualifs French 2015

Objectifs pour 2016 : Augmenter de 10% mes performances Haltéro, Passer un MU rings et les DU. Travailler la course.
WODs Haltéro Gymnastics Monostructural
Grace - - Bench Press - Box Jump (Max Hauteur cm) - Run (5km) -
Fran - - Clean & Jerk - GHD Back Extensions (Max Reps) - Run (1mile) -
Helen - - Clean (Power) - GHD Hips Extensions (max reps) - Run (800m) -
Linda - - Clean (Squat) - Handstand Push-ups (Max Reps Strict - Run (400m) -
Cindy - - Deadlift - Handstand Push-ups (Max Reps Kippi - Run (200m) -
Mary - - Jerk (Dip) - Dips (Max reps) - Row (5km) -
Filthy 50 - - Jerk (Nuque) - Dips (Max Charge) - Row (2km) -
Elizabeth - - Jerk (Split) - L-sit (max reps) - Row (1km) -
Kelly - - Press (Push) - Muscle-ups Rings (Max Reps) - Row (500m) -
Murph - - Press (Shoulder) - Muscle-ups Bar (Max Reps) - Double Unders (Max Reps) -
- - - Snatch (Balance) - Pull-ups (Death by) - Double Unders (Max Reps 2') -
- - - Snatch (Dip Balance) - Pull-ups (Max Reps) - Swim (100m) -
- - - Snatch (Muscle) - Pull-ups (Weighted) 1RM - Swim (400m) -
- - - Snatch (Power) - Push-ups (Max Reps) - Swim (800m) -
- - - Snatch (Squat) - Tabata Squats - Swim (1000m) -
- - - Squat (Back) - Tabata Squats (Bottom to Bottom) - Swim (1500m) -
- - - Squat (Front) - Tabata Pull-ups - Swim (2000m) -
- - - Squat (Overhead) - Tabata Push-ups - Swim (5000m) -
- - - Sumo Deadlift High Pull - Tabata Muscle-ups Rings - - -
- - - Thruster - Tabata Muscle-ups Bar - - -
- - - - - Tabata Dips - - -
- - - - - T2B (Max Reps) - - -
- - - - - - - - -
- - - - - - - - -
- - - - - - - - -
- - - - - - - - -
Points forts perçus Points faibles perçus
Overhead Squat Clean Double Unders Muscle-ups
Running Rowing
Bench Press Deadlift

Données d'entrainement 20 of 43
Rx / Rx + Rx +
WoD Lien vers la description Score Date Notes
Scale Score Date
- - - - - - - -
2011 Games Open WOD 11.1 2011 Games Open WOD 11.1 - - - - - -
2011 Games Open WOD 11.2 2011 Games Open WOD 11.2 - - - - - -
2011 Games Open WOD 11.3 2011 Games Open WOD 11.3 - - - - - -
2011 Games Open WOD 11.4 2011 Games Open WOD 11.4 - - - - - -
2011 Games Open WOD 11.5 2011 Games Open WOD 11.5 - - - - - -
2011 Games Open WOD 11.6 2011 Games Open WOD 11.6 - - - - - -
2012 Games Open WOD 12.1 2012 Games Open WOD 12.1 - - - - - -
2012 Games Open WOD 12.2 2012 Games Open WOD 12.2 - - - - - -
2012 Games Open WOD 12.3 2012 Games Open WOD 12.3 - - - - - -
2012 Games Open WOD 12.4 2012 Games Open WOD 12.4 - - - - - -
2012 Games Open WOD 12.5 2012 Games Open WOD 12.5 - - - - - -
2013 Games finale WOD 2007 2013 Games finale WOD 2007 - - - - - -
2013 Games finale WOD Clean&Jerk ladder 2013 Games finale WOD Clean&Jerk - - - - - -
2013 Games finale WOD Legless 2013 Games finale WOD Legless - - - - - -
2013 Games finale WOD Naughty Nancy 2013 Games finale WOD Naughty N - - - - - -
2013 Games finale WOD Row 2013 Games finale WOD Row - - - - - -
2013 Games finale WOD Sprint Chipper 2013 Games finale WOD Sprint Chi - - - - - -
2013 Games finale WOD The Cinco 1 2013 Games finale WOD The Cinco - - - - - -
2013 Games finale WOD The Cinco 2 2013 Games finale WOD The Cinco - - - - - -
2013 Games finale WOD ZigZag Sprint 2013 Games finale WOD ZigZag Spr - - - - - -
2013 Games Open WOD 13.1 2013 Games Open WOD 13.1 - - - - - -
2013 Games Open WOD 13.2 2013 Games Open WOD 13.2 - - - - - -
2013 Games Open WOD 13.3 2013 Games Open WOD 13.3 - - - - - -
2013 Games Open WOD 13.4 2013 Games Open WOD 13.4 - - - - - -
2013 Games Open WOD 13.5 2013 Games Open WOD 13.5 - - - - - -
2014 Games finale WOD 21-15-9 Complex 2014 Games finale WOD 21-15-9 C - - - - - -
2014 Games finale WOD Clean Speed Ladder 2014 Games finale WOD Clean Spe - - - - - -
2014 Games finale WOD Double Grace 2014 Games finale WOD Double Gr - - - - - -
2014 Games finale WOD Midline march 2014 Games finale WOD Midline ma - - - - - -
2014 Games finale WOD Muscle-up biathlon 2014 Games finale WOD Muscle-up - - - - - -
2014 Games finale WOD OverHead Squat 2014 Games finale WOD OverHead - - - - - -
2014 Games finale WOD Push Pull 2014 Games finale WOD Push Pull - - - - - -
2014 Games finale WOD Sprint Carry 2014 Games finale WOD Sprint Car - - - - - -
2014 Games finale WOD The Beach 2014 Games finale WOD The Beach - - - - - -
2014 Games finale WOD Thick'n Quick 2014 Games finale WOD Thick'n Qu - - - - -
2014 Games finale WOD Triple 3 2014 Games finale WOD Triple 3 - - - - - -
2014 Games Open WOD 14.1 2014 Games Open WOD 14.1 - - - - - -
2014 Games Open WOD 14.2 2014 Games Open WOD 14.2 - - - - - -
2014 Games Open WOD 14.3 2014 Games Open WOD 14.3 - - - - - -
2014 Games Open WOD 14.4 2014 Games Open WOD 14.4 - - - - - -
2014 Games Open WOD 14.5 2014 Games Open WOD 14.5 - - - - - -
2015 Games finale WOD Clean&Jerk 2015 Games finale WOD Clean&Jer - - - - - -
2015 Games finale WOD Heavy DT 2015 Games finale WOD Heavy DT - - - - - -
2015 Games finale WOD Pier Paddle 2015 Games finale WOD Pier Paddl - - - - - -
2015 Games finale WOD Sandbag 2015 2015 Games finale WOD Sandbag - - - - - -
2015 Games finale WOD Snatch Speed Ladder 2015 Games finale WOD Snatch Sp - - - - - -
2015 Games finale WOD Triangle Couplet 2015 Games finale WOD Triangle Co - - - - - -
2015 Games Open WOD 15.1a 2015 Games Open WOD 15.1a - - - - - -
2015 Games Open WOD 15.1b 2015 Games Open WOD 15.1b - - - - - -
2015 Games Open WOD 15.2 2015 Games Open WOD 15.2 - - - - - -
2015 Games Open WOD 15.3 2015 Games Open WOD 15.3 - - - - - -
2015 Games Open WOD 15.4 2015 Games Open WOD 15.4 - - - - - -
2015 Games Open WOD 15.5 2015 Games Open WOD 15.5 - - - - - -
2016 French Throwdown 1 2016 French Throwdown 1 - - - - - -
2016 French Throwdown 2 2016 French Throwdown 2 - - - - - -
2016 French Throwdown 3 2016 French Throwdown 3 - - - - - -
2016 French Throwdown 4 2016 French Throwdown 4 - - - - - -
2016 French Throwdown 5 2016 French Throwdown 5 - - - - - -

2016 French Throwdown 6


2016 French Throwdown 6 - - - - - -
2016 French Throwdown 7 2016 French Throwdown 7 - - - - - -
2016 French Throwdown 8 2016 French Throwdown 8 - - - - - -
2016 Games finale WOD 100% 2016 Games finale WOD 100% - - - - - -
2016 Games finale WOD DOUBLE DT 2016 Games finale WOD DOUBLE - - - - - -
2016 Games finale WOD HANDSTAND WALK 2016 Games finale WOD HANDST - - - - - -
2016 Games finale WOD OCEAN SWIM 2016 Games finale WOD OCEAN - - - - - -
LADDER 2016 Games finale WOD RANCH - - - - - -
2016 Games finale WOD RANCH MINI CHIPPER 2016 Games finale WOD RANCH M - - - - - -
2016 Games finale WOD REDEMPTION 2016 Games finale WOD REDEMP - - - - - -
2016 Games finale WOD ROPE CHIPPER 2016 Games finale WOD ROPE CH - - - - - -
2016 Games finale WOD SQUAT CLEAN PYRAMID2016 Games finale WOD SQUAT - - - - - -
2016 Games finale WOD SUICIDE SPRINT 2016 Games finale WOD SUICIDE - - - - - -
2016 Games finale WOD THE SEPARATOR 2016 Games finale WOD THE SE - - - - - -
2016 Games Open WOD 16.1 2016 Games Open WOD 16.1 - - - - - -
2016 Games Open WOD 16.2 2016 Games Open WOD 16.2 - - - - - -
2016 Games Open WOD 16.3 2016 Games Open WOD 16.3 - - - - - -
2016 Games Open WOD 16.4 2016 Games Open WOD 16.4 - - - - - -
2016 Games Open WOD 16.5 2016 Games Open WOD 16.5 - - - - - -
2017 French Throwdown 1 2017 French Throwdown 1 - - - - - -
2017 French Throwdown 2 2017 French Throwdown 2 - - - - - -
2017 French Throwdown 3 2017 French Throwdown 3 - - - - - -
2017 French Throwdown 4 2017 French Throwdown 4 - - - - - -
2017 French Throwdown 5 2017 French Throwdown 5 - - - - - -
2017 French Throwdown 6a 2017 French Throwdown 6a - - - - - -
2017 French Throwdown 7a 2017 French Throwdown 7a - - - - - -
2017 French Throwdown 7b 2017 French Throwdown 7b - - - - - -
2017 Games Open WOD 17.1 2017 Games Open WOD 17.1 - - - - - -
2017 Games Open WOD 17.2 2017 Games Open WOD 17.2 - - - - - -
2017 Games Open WOD 17.3 2017 Games Open WOD 17.3 - - - - - -
2017 Games Open WOD 17.4 2017 Games Open WOD 17.4 - - - - - -
2017 Games Open WOD 17.5 2017 Games Open WOD 17.5 - - - - - -
Adam Brown Adam Brown - - - - - -
Adrian Adrian - - - - - -
Air Force Air Force - - - - - -

WOD 21 of 43
Rx / Rx + Rx +
WoD Lien vers la description Score Date Notes
Scale Score Date
Amanda Amanda - - - - - -
Angie Angie - - - - - -
Annie Annie - - - - - -
Arnie Arnie - - - - - -
Badger Badger - - - - - -
Barbara Barbara - - - - - -
Barraza Barraza - - - - - -
Baseline Baseline - - - - - -
Bear Complex Bear Complex - - - - - -
Blake Blake - - - - - -
Bradley Bradley - - - - - -
Bradshaw Bradshaw - - - - - -
Brenton Brenton - - - - - -
Brian Brian - - - - - -
Bulger Bulger - - - - - -
Bull Bull - - - - - -
Candy Candy - - - - - -
Carse Carse - - - - - -
Chelsea Chelsea - - - - - -
Christine Christine - - - - - -
Cindy Cindy - - - - - -
Claudia Claudia - - - - - -
Clovis Clovis - - - - - -
Coe Coe - - - - - -
Colby Colby - - - - - -
Collin Collin - - - - - -
CrossFit Total CrossFit Total - - - - - -
Dae Han Dae Han - - - - - -
Daniel Daniel - - - - - -
Danny Danny - - - - - -
Dating Sage Dating Sage - - - - - -
Deadlift and Burpees Deadlift and Burpees - - - - - -
Del Del - - - - - -
Desforges Desforges - - - - - -
Diane Diane - - - - - -
DT DT - - - - - -
Elizabeth Elizabeth - - - - - -
Erin Erin - - - - - -
Eva Eva - - - - - -
Every Rep Counts Every Rep Counts - - - - - -
Fight Gone Bad Fight Gone Bad - - - - - -
Filthy 50 Filthy 50 - - - - - -
Forrest Forrest - - - - - -
Fran Fran - - - - - -
Freddy's Revenge Freddy's Revenge - - - - - -
Garrett Garrett - - - - - -
Gator Gator - - - - - -
GI Jane GI Jane - - - - - -
Glen Glen - - - - - -
Grace Grace - - - - - -
Griff Griff - - - - - -
Gwen Gwen - - - - - -
Hammer Hammer - - - - - -
Hansen Hansen - - - - - -
Helen Helen - - - - - -
Helton Helton - - - - - -
Hidalgo Hidalgo - - - - - -
Holbrooke Holbrooke - - - - - -
Holleyman Holleyman - - - - - -
Hortman Hortman - - - - - -
Isabel Isabel - - - - - -
J.J. J.J. - - - - - -
Jack Jack - - - - - -
Jackie Jackie - - - - - -
Jag 28 Jag 28 - - - - - -
Jared Jared - - - - - -
Jason Jason - - - - - -
Jeremy Jeremy - - - - - -
Jerry Jerry - - - - - -
Johnson Johnson - - - - - -
Jorge Jorge - - - - - -
Josh Josh - - - - - -
Joshie Joshie - - - - - -
JT JT - - - - - -
Karen Karen - - - - - -
Kelly Kelly - - - - - -
King Kong King Kong - - - - - -
Klepto Klepto - - - - - -
Ledesma Ledesma - - - - - -
Linda Linda - - - - - -
Loredo Loredo - - - - - -
Luce Luce - - - - - -
Lucy Lucy - - - - - -
Lumberjack 20 Lumberjack 20 - - - - - -
Lynne Lynne - - - - - -
Madi Madi - - - - - -
Maggie Maggie - - - - - -
Manion Manion - - - - - -
Mary Mary - - - - - -
McCluskey McCluskey - - - - - -
McGhee McGhee - - - - - -
Meadows Meadows - - - - - -
Michael Michael - - - - - -
Moon Moon - - - - - -
Moore Moore - - - - - -
Moose Moose - - - - - -
Morrison Morrison - - - - - -
Mr. Joshua Mr. Joshua - - - - - -
Murph Murph - - - - - -
Nancy Nancy - - - - - -
Nasty Girls Nasty Girls - - - - - -
Nate Nate - - - - - -
Nick Nick - - - - - -
Nicole Nicole - - - - - -

WOD 22 of 43
Rx / Rx + Rx +
WoD Lien vers la description Score Date Notes
Scale Score Date
Nutts Nutts - - - - - -
Patton Patton - - - - - -
Paul Paul - - - - - -
Peggy Peggy - - - - - -
Pheezy Pheezy - - - - - -
Rahoi Rahoi - - - - - -
Ralph Ralph - - - - - -
Randy Randy - - - - - -
Rankel Rankel - - - - - -
Ricky Ricky - - - - - -
RJ RJ - - - - - -
Rosa Rosa - - - - - -
Rowing Annie Rowing Annie - - - - - -
Roy Roy - - - - - -
Ryan Ryan - - - - - -
Santiago Santiago - - - - - -
Santora Santora - - - - - -
Scooter Scooter - - - - - -
Sean Sean - - - - - -
Severin Severin - - - - - -
Ship Ship - - - - - -
Small Small - - - - - -
Stephen Stephen - - - - - -
Strange Strange - - - - - -
Tabata Fight Gone Bad Tabata Fight Gone Bad - - - - - -
Tabata Something Else Tabata Something Else - - - - - -
Tabata This Tabata This - - - - - -
The Beast The Beast - - - - - -
The Chief The Chief - - - - - -
The Lark The Lark - - - - - -
The Other Total The Other Total - - - - - -
The Seven The Seven - - - - - -
Thompson Thompson - - - - - -
Tom Tom - - - - - -
Tommy Mac Tommy Mac - - - - - -
Tommy V Tommy V - - - - - -
Tully Tully - - - - - -
Tumilson Tumilson - - - - - -
Tyler Tyler - - - - - -
War Frank War Frank - - - - - -
Weaver Weaver - - - - - -
White White - - - - - -
Whitten Whitten - - - - - -
Wilmot Wilmot - - - - - -
Wittman Wittman - - - - - -
Wood Wood - - - - - -
Zeus Zeus - - - - - -
Zimmerman Zimmerman - - - - - -
- - - - - -
- - - - - -

WOD 23 of 43
Haltéro Charge Date Informations
Bench Press - - -
Clean & Jerk - - -
Clean (Power) - - -
Clean (Squat) - - -
Deadlift - - -
Jerk (Dip) - - -
Jerk (Nuque) - - -
Jerk (Split) - - -
Press (Push) - - -
Press (Shoulder) - - -
Snatch (Balance) - - -
Snatch (Dip Balance) - - -
Snatch (Muscle) - - -
Snatch (Power) - - -
Snatch (Squat) - - -
Squat (Back) - - -
Squat (Front) - - -
Squat (Overhead) - - -
Sumo Deadlift High Pull - - -
Thruster - - -

Gym Score Date Informations


Box Jump (Max Hauteur cm) - - -
GHD Back Extensions (Max Reps) - - -
GHD Hips Extensions (max reps) - - -
Handstand Push-ups (Max Reps Strict - - -
Handstand Push-ups (Max Reps Kippi - - -
Dips (Max reps) - - -
Dips (Max Charge) - - -
L-sit (max reps) - - -
Muscle-ups Rings (Max Reps) - - -
Muscle-ups Bar (Max Reps) - - -
Pull-ups (Death by) - - -
Pull-ups (Max Reps) - - -
Pull-ups (Weighted) 1RM - - -
Push-ups (Max Reps) - - -
Tabata Squats - - -
Tabata Squats (Bottom to Bottom) - - -
Tabata Pull-ups - - -
Tabata Push-ups - - -
Tabata Muscle-ups Rings - - -
Tabata Muscle-ups Bar - - -
Tabata Dips - - -
T2B (Max Reps) - - -

Cardio Score Date Informations

Modalités 24 of 43
Haltéro Charge Date Informations
Run (5km) - - -
Run (1mile) - - -
Run (800m) - - -
Run (400m) - - -
Run (200m) - - -
Row (5km) - - -
Row (2km) - - -
Row (1km) - - -
Row (500m) - - -
Double Unders (Max Reps) - - -
Double Unders (Max Reps 2') - - -
Swim (100m) - - -
Swim (400m) - - -
Swim (800m) - - -
Swim (1000m) - - -
Swim (1500m) - - -
Swim (2000m) - - -
Swim (5000m) - - -

Modalités 25 of 43
Msure du Biceps Biceps Cuisse Cuisse Tour de Tour de
Date Time Taille Poids Body Fat Droit Gauche Droite Gauche Nombril Hanches Total Commentaires
cm Kilos (%) cm cm cm cm cm cm cm
10/4/2010 3:40:00 PM 175.00 70.0 11.7 11.50 11.75 20.75 20.50 33.00 41.50 139.00
10/15/2015

Body Composition 26 of 43
Nom Rounds / Reps / Time Description Priorité
30 Double Unders
2011 Games Open WOD 11.1 AMRAP10 Temps
15 Power Snatch (34/20)
9 Deadlift (70/45)
2011 Games Open WOD 11.2 AMRAP15 12 Push-ups (Hand Release) Temps
15 Box Jumps (61/51)
Squat Clean (75/50)
2011 Games Open WOD 11.3 AMRAP5 Temps
Jerk (75/50)
60 Burpees (Bar Facing)
2011 Games Open WOD 11.4 AMRAP10 30 Overhead Squats (55/40) Temps
10 Muscle-ups
5 Power Clean (65/45)
2011 Games Open WOD 11.5 AMRAP20 10 Toes-to-Bar Temps
15 Wall Balls (9/6 à 3m03/2m73)
3 Thrusters (45/30)
3 Chest-to-Bar
6 Thrusters
2011 Games Open WOD 11.6 AMRAP7 6 Chest-to-Bar Temps
9 Thrusters
9 Chest-to-Bar
… (Add 3 each round)
2012 Games Open WOD 12.1 AMRAP7 Burpees (Toucher une cible à 15cm) Temps
30 Snatch (34/20)
30 Snatch (61/34)
2012 Games Open WOD 12.2 AMRAP10 Temps
30 Snatch (75/45)
Max Reps Snatch (95/55)
15 Box Jumps (61/51)
2012 Games Open WOD 12.3 AMRAP18 12 Push Press (52,5/34) Temps
9 Toes-to-Bar
150 Wall Balls (9/6 à 3m03/2m73)
2012 Games Open WOD 12.4 AMRAP12 90 Double Unders Temps
30 Muscle-ups
3 Thrusters (45/30)
3 Pull-ups (Chest-to-Bar)
6 Thrusters
2012 Games Open WOD 12.5 AMRAP7 6 Pull-ups Temps
9 Thrusters
9 Pull-ups
… (Add 3 each round)
Cash in : Row 1000 m
2013 Games finale WOD 2007 5 RFT 25 Pull-ups Tâche
7 Push jerks (61/40)
1 C&J chaque 90 seconde en augmentant le point à
2013 Games finale WOD Clean&Jerk ladder EMO1.5M Temps
chaque fois, juste l'échec
27 Thrusters (61/29)
4 rope climbs sans les jambes
21 Thrusters (61/29)
3 rope climbs sans les jambes
2013 Games finale WOD Legless 1 RFT Tâche
15 Thrusters (61/29)
2 rope climbs sans les jambes
9 Thrusters (61/29)
1 rope climbs sans les jambes
Run 600 meters up and over berm
2013 Games finale WOD Naughty Nancy 4 RFT Tâche
25 Overhead squats (63/43)
2013 Games finale WOD Row 1 RFT Row 21,097 m Tâche
21 MB GHD sit-ups
2013 Games finale WOD Sprint Chipper 1 RFT 15 Snatches (75/45) Tâche
9 Wall burpees

5 Deadlifts (184/120)
5 weighted One-legged squats, left leg (24/16 KB)
2013 Games finale WOD The Cinco 1 3 RFT 5 weighted One-legged squats, right leg (24/16 KB) Tâche
puis
24m Handstand walk

Description des WoDs 27 of 43


Nom Rounds / Reps / Time Description Priorité
1' après le timecap (7') Cinco 1
5 Muscle-ups
2013 Games finale WOD The Cinco 2 3 RFT 5 Deficit handstand push-ups Tâche
Cash out : 27m Overhead walking lunge (72,5/45
axle bar)
2013 Games finale WOD ZigZag Sprint 4 RFT 45 mètres Sprint avec 4 plots 5 m Rest as need Tâche
40 Burpees (15cm Jump)
30 Snatch (34/20)
30 Burpees
30 Snatch (61/34)
2013 Games Open WOD 13.1 AMRAP17 Temps
20 Burpees
30 Snatch (75/45)
10 Burpees
AMRAP Snatch (95/55)

5 Shoulder to Overhead (52,5/43)


10 Deadlift (52,5/43)
2013 Games Open WOD 13.2 AMRAP10 Temps
15 Box Jumps (61/51) (Full Extension on Box, Step
Ups Allowed)
150 Wall Balls (9/6 à 3m03/2m73)
2013 Games Open WOD 13.3 AMRAP12 90 Double Unders Temps
30 Muscle-ups
3 Clean and Jerk (61/43)
3 Toes-to-Bar
6 Clean and Jerk
2013 Games Open WOD 13.4 AMRAP7 6 Toes-to-Bar Temps
9 Clean and Jerk
9 Toes-to-Bar
… (Add 3 each round)

15 Thrusters (45/29)
15 Pull-ups (Chest-to-Bar)
* Si 90 reps sont complétées dans les 4 minutes, 4
2013 Games Open WOD 13.5 AMRAP4 Temps
nouvelles minutes sont ajoutéesà l'AMRAP, le temps
est ajouté ainsi autant de fois que vous maintenez 90
reps en 4 minutes.

8 deadlifts (70/52,5)
7 cleans (70/52,5)
6 snatches (70/52,5)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (70/52,5)
5 cleans (70/52,5)
4 snatches (70/52,5)
2014 Games finale WOD 21-15-9 Complex RFT 6 pull-ups Tâche
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (70/52,5)
3 cleans (70/52,5)
2 snatches (70/52,5)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Timecap : 7'

1 squat clean (111/70)


1 squat clean (115/72,5)
1 squat clean (120/75)
2014 Games finale WOD Clean Speed Ladder 1 RFT Tâche
1 squat clean (122,5/77,5)
1 squat clean (125/80)
Time cap 3'
2014 Games finale WOD Double Grace 1 RFT 60 clean and jerks (61/43) Tâche
25 GHD sit-ups
2014 Games finale WOD Midline march 3 RFT 15m handstand walk Tâche
15m overhead walking lunge (70/52,5)
400-m run
18 muscle-ups
400-m run
15 muscle-ups
2014 Games finale WOD Muscle-up biathlon 1 RFT Tâche
400-m run
12 muscle-ups
timecap : 18'
200m Run à chaque chute MU
2014 Games finale WOD OverHead Squat 1-1-1 OHS Tâche

Description des WoDs 28 of 43


Nom Rounds / Reps / Time Description Priorité
7 strict handstand push-ups (deficit pour hommes)
15m sled pull
8 Strict deficit handstand push-ups
15m sled pull
2014 Games finale WOD Push Pull 1 RFT Tâche
9 Strict deficit handstand push-ups
15m sled pull
10 Strict deficit handstand push-ups
15m sled pull

Sprint 91m
91m carry (45/27,5 cylinder)
Sprint 91m
2014 Games finale WOD Sprint Carry 1 RFT Tâche
91m carry (55/36 sandbag)
Sprint 91m
91m carry (68/45 cylinder)

Swim 228m
50 kettlebell thrusters (16/10)
30 burpees
2014 Games finale WOD The Beach RFT Swim 457m Tâche
30 burpees
50 kettlebell thrusters (16/10)
Swim 228m
4 rope climbs
2014 Games finale WOD Thick'n Quick 1 RFT Tâche
3 overhead squats (111/75)
Row 3000 m
2014 Games finale WOD Triple 3 RFT 300 double-unders Tâche
Run 4828m
30 Double Unders
2014 Games Open WOD 14.1 AMRAP10 Temps
15 Power Snatch (34/29)

de 0:00 - 3:00
2 RFT
10 Overhead Squats (43/30)
10 Chest-to-Bar
De 3:00 - 6:00
2 RFT
12 Overhead Squats (43/30)
2014 Games Open WOD 14.2 EMO3M Temps
12 Chest-to-Bar
De 6:00 - 9:00
2 RFT
14 Overhead Squats (43/30)
14 Chest-to-Bar
* Continuer ainsi en suivant le même schéma tant
que l'on peut faire 2 Rounds dans les 3 minutes

10 Deadlift (61/43)
15 Box Jumps (61/51cm) (Extension complète en
haut. Montée en marchant autorisée)
15 Deadlift (84/61)
15 Box Jumps
20 Deadlift (102,5/70)
2014 Games Open WOD 14.3 AMRAP8 15 Box Jumps Temps
25 Deadlift (125/84)
15 Box Jumps
30 Deadlift (143/93)
15 Box Jumps
35 Deadlift (166/102,5)
15 Box Jumps

60 Cal Row
50 Toes-to-Bar
2014 Games Open WOD 14.4 AMRAP in 14 Min 40 Wall Balls (9/6 à 3m03/2m73) Temps
30 Cleans (61/43)
20 Muscle-ups
Thruster (43/30)
2014 Games Open WOD 14.5 21-18-15-12-9-6-3 Reps Tâche
Burpees
1-rep-max clean and jerk
2015 Games finale WOD Clean&Jerk 1 rep max Tâche
2 tentatives, rest 20' pour changer la charge
12 deadlifts (93/66)
9 hang power cleans (93/66)
2015 Games finale WOD Heavy DT 5 RFT Tâche
6 push jerks (93/66)
Timecap 12mn
Swim 500 m
Paddle 2 miles
2015 Games finale WOD Pier Paddle For time Tâche
Swim 500 m
Timecap 60mn

Description des WoDs 29 of 43


Nom Rounds / Reps / Time Description Priorité
Move 327/218 of sandbags across the stadium
Men move 4x45 bags and 4x36 bags
2015 Games finale WOD Sandbag 2015 For time Tâche
Women move 4x32 bags and 4x23 Bags
Timecap 15mn

Round 1
1 squat snatch (87,5/50)
1 squat snatch (90/52,5)
1 squat snatch (92,5/55)
1 squat snatch (95/57,5)
1 squat snatch (97,5/60)
Round 2
1 squat snatch (100/62,5)
1 squat snatch (102,5/65)
2015 Games finale WOD Snatch Speed Ladder For Time Tâche
1 squat snatch (105/67,5)
1 squat snatch (107,5/70)
1 squat snatch (110/72,5)
Round 3
1 squat snatch (112,5/75)
1 squat snatch (115/77,5)
1 squat snatch (117,5/80)
1 squat snatch (120/82,5)
1 squat snatch (122,5/85)

Thrusters (75/52,5)
2015 Games finale WOD Triangle Couplet 21-15-06 reps Tâche
Bar muscle-ups
15 toes-to-bars
2015 Games Open WOD 15.1a AMRAP9 10 deadlifts (52,5/34) Temps
5 snatches (52,5/34)
2015 Games Open WOD 15.1b 1 rep max 1' Clean & Jerk Tâche
2 rounds EMO3M
2015 Games Open WOD 15.2 Death by 2RFT 10 overhead squats (43/3) (+2 reps per round) Tâche
10 chest-to-bar (+ 2 reps per round)
7 muscle-ups (Rings)
2015 Games Open WOD 15.3 Amrap14 50 wall-ball shots (9/6 à 3m03/2m73) Temps
100 double-unders
3 handstand push-ups + 3 tous les 3 rounds
2015 Games Open WOD 15.4 Amrap8 Temps
3 cleans (84/57) +3 per Round
Row (calories)
2015 Games Open WOD 15.5 27-21-15-9 reps Tâche
Thrusters (43/30)
21 calories assault bike
2016 French Throwdown 1 For Time 15 over the jump box Tâche
9 overhead squat 80 / 50 kg
TimeCap
60 toes to5bar
minutes
TimeCap 3 minutes
2016 French Throwdown 2 For Time Rest 1'00 avant WoD 3 Tâche

2016 French Throwdown 3 For Load Faire un 3 RM Touch&Go Clean Tâche


2016 French Throwdown 4 For Time Course 1200 m Tâche
150 m natation,
20 ground to shoulder sandbag 60/40 kg,
300 m course,
2016 French Throwdown 5 For Time 30 dumbbell thrusters 20 /16 kg Tâche
TimeCap 16 minutes

Hang squat snatch


45 secondes par barre – 15 secondes pour la
rotation
2016 French Throwdown 6 EMOM9 70-80-90-100-105-110-115-120-125kg Tâche
45-50-55-60-65-70-75-80-85kg

21 back squat 100 / 60 k


15 rings muscle ups
15 back squat
12 ring muscle ups
2016 French Throwdown 7 For Time 9 back squat Tâche
9 muscle ups
Rest 2'00 avant WoD8

Description des WoDs 30 of 43


Nom Rounds / Reps / Time Description Priorité
12 deadlifts
9 hang power clean
6 shoulder to overhead

2016 French Throwdown 8 For Time Tâche

40 box jumps (76 / 61 cm)


20 D-ball cleans (68 / 45 k)
Time cap: 5 minutes
2016 Games finale WOD 100% For Time Tâche

12 deadlifts (70 / 45,7 k)


9 hang power cleans
2016 Games finale WOD DOUBLE DT 10 RFT 6 push jerks Tâche
Time cap : 15 minutes
85 m Hand Stand Walk

2016 Games finale WOD HANDSTAND WALK For Time Tâche

500m Swim Ocean


2016 Games finale WOD OCEAN SWIM For Time Tâche

1 Rep Deadlift Ladder :


Men: 193-197,5-202-206,5-211-216-220-224,5-229-
234-238,5-243-247,5-252-256,5-261-265,5-270-
274,5-279 k
Women: 125-129,5-134-138,5-143-147,5-152-156,5-
161-165,5-168-170-172,5-175-177-179-181,5-184-
2016 Games finale WOD RANCH DEADLIFT L E0.5MOM10 186-188,5 k Temps

50 wall-ball shots
2016 Games finale WOD RANCH MINI CHIPPE For Time Tâche
25 med-ball GHD sit-ups
Hill sprint with
3 pegboard med ball
ascents
21 thrusters
2016 Games finale WOD REDEMPTION For Time 2 pegboard ascents Tâche
15 thrusters
1 pegboard ascent
200-m SkiErg
2016 Games finale WOD ROPE CHIPPER For Time Tâche
50/40 double-unders
2016 Games finale WOD SQUAT CLEAN 200-m row
E2MOM11 10 squat cleans (111 / 75 k) Temps
PYRAMID

Description des WoDs 31 of 43


Nom Rounds / Reps / Time Description Priorité
Sprint 255m shuttle:
A/R 28.3m
A/R 56,7m
A 85m
2016 Games finale WOD SUICIDE SPRINT For Time Tâche

Men
12 ring handstand push-ups
2016 Games finale WOD THE SEPARATOR For Time 15 back squats (102 k) Tâche
20 burpees
9 ring handstand push-ups
18 front squats (93 k)
25-ft. overhead walking lunge
8 burpees
7.5m overhead walking lunge (43/29k)
2016 Games Open WOD 16.1 AMRAP20 8 chest-to-bar Temps

* Si 1 round est complété dans les 4 minutes, ajoutez


4 minutes pour faire la même chose (T2B et DU)
2016 Games Open WOD 16.2 AMRAP4 mais en modifiant le Squat Clean comme suit (par Temps
tranche de 4 minutes jusqu'à 20 mins max) :
13 squat cleans, 84 / 52 k
10 power snatches 34/25k
3 bar muscle-ups

2016 Games Open WOD 16.3 AMRAP7 Temps

55 deadlifts 102/70 k
2016 Games Open WOD 16.4 AMRAP13 Temps
55 Wall Balls (9/6 à 3m03/2m73)
55-calorie 43/29k
Thrusters row
Burpees
2016 Games Open WOD 16.5 21-18-15-12-9-6-3 Tâche

3 Essais pour trouver le 1RM Snatch


2017 French Throwdown 1 For Load Tâche

5 RFT
7 Deadlifts 170-120kg
10 Burpees over the bar
15 C2B
2017 French Throwdown 2 For Time Cash Out : 400m run Tâche
TimeCap : 15'

Alternating Dumbbell Squat Snatch 32-22.5kg


2017 French Throwdown 3 21-18-15-12-9-6-3 15m Handstand Walk Tâche
TimeCap 15’
Sprint Shuttle
25m/25m
2017 French Throwdown 4 For Time 50m/50m Tâche
75m/75m
100m
TimeCap 2 minutes
1km Row
2017 French Throwdown 5 For Time 2 km Ski erg Tâche
300 DU
Time
1 Repcap
Max16’
Clean/Jerk

2017 French Throwdown 6a For Load Tâche

Thrusters 40-30kg
6 Bar Muscle Ups

2017 French Throwdown 7a 50-40-30-20-10 Tâche

Description des WoDs 32 of 43


Nom Rounds / Reps / Time Description Priorité
Legless Rope Climb
1 sled round trip 30-20
2017 French Throwdown 7b 5-4-3-2-1 Tâche

10 dumbbell snatches
15 burpee box jump-overs
2017 Games Open WOD 17.1 For Time 20 dumbbell snatches Temps
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs (61/51 cm)
2 Rounds
15 m weighted walking lunge
2017 Games Open WOD 17.2 E2MOM12 16 toes-to-bars Temps
2 Dbs 22,5/15 k
8 power cleans
3 RFT (TimeCap 8')
2017 Games Open WOD 17.3 For Time 6 chest-to-bar Tâche
6 squat snatches, 43/29k
3RFT (TimaCap
55 deadlifts, +4')k
102/70
2017 Games Open WOD 17.4 AMRAP13 Temps
55 Wall ball shots (9/6 à 3m03/2m73)
55thrusters,
9 calorie row
43/29 k
35 double-unders
2017 Games Open WOD 17.5 10 RFT Tâche

30 Muscle-ups 1 Round 30 Muscle-ups Rings Tâche

50 push-ups
50 box jumps (61/51)
300 challenge 1 Round Tâche
50 "floor wipers" (61/43)
50 Single-arm Clean-and-Press (16/12)
1 mile Run
21 Clean and Jerk (70/47,5)
Abbate 1 Round 800m Run Tâche
21 Clean and Jerk (70/47,5)
1 mile Run
24 Box Jumps (61/51)
24 Wall Balls (9/6 à 3m03/2m73)
Adam Brown 2 RFT 24 Bench Press (88,5/61) Tâche
24 Box Jumps (24")
3
24Forward rolls
Wall Balls (9/6 à 3m03/2m73)
5 Wall climbs
Adrian 7 RFT Tâche
7 Toes to bar
20 Sumo
9 Box deadlift
jumps high pulls (43/30)
(76/61)
20 Push jerks (43/30)
Air Force 1 Round 20 Overhead squats (43/30) Tâche
20 Front squats (43/30)
Avec 4 Burpees EMOTM
Muscle-ups
Amanda 9-7-5 Reps Tâche
Snatch (61/43)
100 Pull-ups
100 Push-ups
Angie 1 Round Tâche
100 Sit-ups
100 Squats
Double Unders
Annie 50-40-30-20-10 Reps Tâche
Sit-ups
50 Kettlebell Swings
21 Overhead Squats Left Arm
Arnie 1 Round Tâche
50 Kettlebell Swings
21 Overhead Squats Right Arm
30 Squat Clean (943/30)
Badger 3 RFT 30 Pull-ups Tâche
800m Run

20 Pull-ups
30 Push-ups
Barbara 5 RFT 40 Sit-ups Tâche
50 Squats
* Rest 3 min Between Each Round
200m Run
Barraza AMRAP18 9 Deadlift (125/87,5) Temps
6 Burpee Bar Muscle-ups

500m Row
40 Squats
Baseline 1 Round 30 Sit-ups Tâche
20 Push-ups
10 Pull-ups

Description des WoDs 33 of 43


Nom Rounds / Reps / Time Power Clean Description Priorité
Front Squat
Bear Complex 5 Rounds not for time Push Press Tâche
Back Squat
30m
PushOverhead
Press Walking Lunge (plate 20/10)
30 Box Jumps (61/51)
Blake 4 RFT Tâche
20 Wall Balls (9/6 à 3m03/2m73)
10 Pull-ups
10 Handstand Push-ups
Bradley 10 RFT 100m Sprint Tâche
10 Burpees

3 Handstand Push-ups
6 Deadlift (102,5/70)
Bradshaw 10 RFT Tâche
12 Pull-ups
24 Double Unders

30m Bear Crawl


Brenton 5 RFT 30m Standing Broad Jump Tâche
* 3 Burpees after Every 5 Broad Jumps

4,5m Rope climb, 5 montées


Brian 3 RFT Tâche
84/57 Back squat, 25 reps
150m Run
7 Pull-ups (Chest to Bar)
Bulger 10 RFT Tâche
7 Front Squat (61/43)
200 Double Unders
7 Handstand Push-ups
50 Overhead Squat (61/43)
Bull 2 RFT Tâche
50 Pull-ups
20 Pull-ups
1 mile Run
Candy 5 RFT 40 Push-ups Tâche
Squat Clean (43/30)
60 Squats
Double Unders
Carse 21-18-15-12-9-6-3 Reps Deadlift (84/57) Tâche
Box Jump (61/51)
* 50m Bear Crawl at Beginning of Each Round
5 Pull-ups
Chelsea EMOM30 10 Push-ups Temps
15 Squats

500m Row
Christine 3 RFT 12 Deadlift (Body Weight) Tâche
21 Box Jumps (61/51)

5 Pull-ups
Cindy AMRAP20 10 Push-ups Temps
15 Squats

20 Kettlebell Swings (24/16)


Claudia 5 RFT Tâche
400m Run

Run 10 miles
Clovis 1 Round 150 Burpee pull-ups Tâche
Partition the run and burpee pull-ups as needed
10 Thruster (43/30)
Coe 10 RFT Tâche
10 Ring Push-ups
10 Handstand Push-ups
Colby 5 RFT 17 Snatch (34/20) Tâche
11 Chest
400m to Bar Carry
Sandbag Pull-ups
(23/16)
12 Push Press (52,5/36)
Collin 6 RFT Tâche
12 Box Jumps
Shoulder Press(61/51)
(Max Weight)
CrossFit Total 1 Rep 12 Sumo(Max
Deadlift Deadlift High Pull (43/30)
Weight) Tâche
* 3 Attempts on Each Lift

Description des WoDs 34 of 43


Nom Rounds / Reps / Time Description Priorité

800m Run with Barbell (20/16)


Dae Han 3 RFT 3 Rope Climbs (4,5m') Tâche
12 Thruster (61/43)
21 Thrusters (43/30)
Daniel 1 Round 800m Run Tâche
21 Thrusters (43/30)
30 Box Jumps (61/51)
Danny AMRAP20 20 Push Press (52,5/36) Temps
30 Pull-ups

10 Snatch (43/30)
Dating Sage 5 RFT 15 Pull-ups Tâche
20 Thursters (35/25)

5 Deadlift (125/84)
Deadlift and Burpees 5 RFT Tâche
10 Burpees

25 Weighted Pull-ups (9/6k Dumbbell)


400m Run with Medicine Ball (9/6)
Del 1 Round 25 Hand-Stand Push-ups Tâche
400m Run with Medicine Ball (9/6)
12
25 Deadlift
Chest to(102,5/70)
Bar Pull-ups
20 Pull-ups
Desforges 5 RFT Tâche
12 Clean and Jerk (61/43)
20 Knees to Elbows
Deadlift (102,5/70)
Diane 21-15-9 Reps Tâche
Handstand Push-ups

12 Deadlift (70/52,5)
DT 5 RFT 9 Hang Power Clean (70/52,5) Tâche
6 Push Jerk (70/52,5)

Clean (61/43)
Elizabeth 21-15-9 Reps Tâche
Ring Dips

15 Dumbbell Split Clean (18/11)


Erin 5 RFT Tâche
21 Pull-ups

800m Run
Eva 5 RFT 30 Kettlebell Swing (32/24) Tâche
30 Pull-ups
10 Box Jumps (51/41)
Every Rep Counts AMRAP20 Temps
10 Deadlift (93/63)

Wall Balls (9/6 à 3m03/2m73)


Sumo Deadlift High Pull (34/20)
Box Jump (51/41)
Fight Gone Bad 3 RFT Push Press (34/20) Tâche
Row (Calories)
Rest
* 1 Min at Each Station

50 Walking Lunge Steps


50 Knees to Elbows
Filthy 50 1 Round Tâche
50 Push Press (20/16)
50 Back Extensions

Description des WoDs 35 of 43


Nom Rounds / Reps / Time Description Priorité
20 L Pull-ups
30 Toes-to-Bar
Forrest 3 RFT Tâche
40 Burpees
800m Run

Thruster (43/30)
Fran 21-15-9 Reps Tâche
Pull-ups

5 Shoulders to OverHead (84/57)


Freddy's Revenge 5 RFT Tâche
10 Burpees

75 Squats
Garrett 3 RFT 25 Ring Handstand Push-ups Tâche
25 L Pull-ups

5 Front Squat (84/57)


Gator 8 RFT Tâche
26 Ring Push-ups

GI Jane
30 Clean and Jerks (61/43)
1 mile Run
Glen 1 Round 10 Rope Climbs (4,5m) Tâche
1 mile Run
100 Burpees

Grace 1 Round 30 Clean and Jerks (61/43) Tâche

800m Run
400m Run (Backwards)
Griff 1 Round Tâche
800m Run
400m Run (Backwards)

Clean & Jerk 15-12- and 9 reps


Touch and go uniquement (même pas une reprise de
Gwen 3 Rounds not for time Tâche
grip au sol). Même charge sur tous les rounds.
Repos libre.
5 Power Clean (61/43)
10 Front Squat (61/43)
Hammer 5 RFT 5 Jerk (61/43) Tâche
20
30 Pull-ups
Kettlebell Swings (32/24)
Hansen 5 RFT * Rest
30 90 Sec Between Each Round
Burpees Tâche
30
400mGHDRunSit-ups
Helen 3 RFT 21 Kettlebell Swing (24/16) Tâche
12 Pull-ups

800m Run
Helton 3 RFT 30 Dumbbell Squat Clean (23/16) Tâche
30 Burpees
20 Squat Clean (61/43)
20 Box Jumps (61/51)
Hidalgo 1 Round 20 Overhead Plate Walking Lunge Steps (20/10) Tâche
20 Box Jumps (61/51)
5
20Thruster (52,5/36)
Squat Clean (61/43)
10 Pull-ups
Holbrooke 10 RFT Tâche
100m Sprint
* Rest 1 Min Between Each Round
5 Wall ball shots (9/6 à 3m03/2m73)
Holleyman 30 RFT 3 Handstand push-ups Tâche
102,5/70k Power clean, 1 rep

Description des WoDs 36 of 43


Nom Rounds / Reps / Time Description Priorité

800m Run
Hortman AMRAP45 80 Air Squat Temps
8 MU Ring

Isabel 1 Round 30 Snatch (61/43) Tâche

5 Squat clean (84/57)


6 Parallette handstand push-ups
J.J. 1 Round Tâche
6 Squat clean (84/57)
5 Parallette handstand push-ups

10 Push Press (52,5/36)


Jack AMRAP20 10 Kettlebell Swings (24/16) Temps
10 Box Jumps (61/51)

1000m Row
Jackie 1 Round 50 Thruster (20/11) Tâche
30 Pull-ups

Run 800 meters


28 Kettlebell swings (32/24)
28 Strict Pull-ups
Jag 28 1 RFT 28 Kettlebell clean and jerk (32/24 dans chaque Tâche
main)
28 Strict Pull-ups
Run 800 meters

800m Run
Jared 4 RFT 40 Pull-ups Tâche
70 Squats
75 Push-ups
10 Muscle-ups
Jason 1 Round Tâche
50 Squats
15 Muscle-ups
Overhead Squats (43/30)
Jeremy 21-15-9 Reps Tâche
Burpees

1 mile Run
Jerry 1 Round 2km Row Tâche
1 mile Run

9 Deadlift (111/80)
Johnson AMRAP20 8 Muscle-ups Temps
9 Squat Clean (70/52,5)
15 Squat Cleans (70/52,5)
24 GHD Sit-ups
12 Squat Cleans (70/52,5)
18 GHD Sit-ups
Jorge 1 Round Tâche
9 Squat Cleans (70/52,5)
12 GHD Sit-ups
6 Squat Cleans (70/52,5)
6 GHD
42 Sit-ups
Pull-ups
15 Overhead Squat (43/30)
Josh 1 Round Tâche
30 Pull-ups
9 Overhead Squat (43/30)
21 Dumbbell Squat Snatch (18/12) Right Arm
21 L Pull-ups
Joshie 3 RFT Tâche
21 Dumbbell Squat Snatch (18/12) Left Arm
21 L Pull-ups
Handstand Push-ups
JT 21-15-9 Reps Ring Dips Tâche
Push-ups

Description des WoDs 37 of 43


Nom Rounds / Reps / Time Description Priorité

Karen 1 Round 150 Wall Balls (9/6 à 3m03/2m73) Tâche

400m Run
Kelly 5 RFT 30 Box Jumps (61/51) Tâche
30 Wall Balls (9/6 à 3m03/2m73)
1 Deadlift (206,5/145)
2 Muscle Ups
King Kong 3 RFT Tâche
3 Squat Cleans (113,5/80)
4 Handstand Pushups

27 Box Jumps (61/51)


Klepto 4 RFT 20 Burpees Tâche
11 Squat Clean (66/47,5)

5 Parallette Handstand Push-ups


Ledesma AMRAP20 10 Toes through Rings Time
15 Medicine Ball Cleans (9/6)
Deadlift (1.5 x Body Weight)
Linda 10-9-8-7-6-5-4-3-2-1 Reps Bench Press (Body Weight) Tâche
Clean (0.75 x Body Weight)
24 Squats
24 Push-ups
Loredo 6 RFT Tâche
24 Walking lunge steps
With a 9/7k Vest:
Run 400m
1 mile Run
Luce 3 RFT Tâche
10 Muscle-ups
5 Pull-ups
100 Squats
Lucy 5 RFT 10 Burpees Tâche
400m Run
400m Run
20 Overhead Squat (52,5/36)
400m Run
20 Burpees
Lumberjack 20 1 Round Tâche
400m Run
20 Chest to Bar
400m Run
20 Box Jumps (61/51)

Bench Press (Body Weight)


Lynne 5 RFT Tâche
Pull-ups

70 Sit-ups
60 Lunges
Madi 1 Round Tâche
50 Push-ups
40 Box Jumps (61/51)

20 Handstand Push-ups
Maggie 5 RFT 40 Pull-ups Tâche
60 Pistols, Alternating Legs

Description des WoDs 38 of 43


Nom Rounds / Reps / Time Description Priorité

400m Run
Manion 7 RFT Tâche
29 Back Squat (61/43)

5 Handstand Push-ups
Mary AMRAP20 10 Pistols Temps
15 Pull-ups
9 Muscle-ups
15 Burpee Pull-ups
McCluskey 3 RFT Tâche
21 Pull-ups
800m
5 Run(125/84)
Deadlift
McGhee AMRAP30 13
20 Push-ups
Muscle-ups Temps
9
25Box Jumps
Lowers (61/51)
from an inverted hang on the rings, slowly,
with straight body and arms
Meadows 1 Round Tâche
30 Ring Handstand Push-ups
35 Ring Rows
40 Ring Push-ups
800m Run
Michael 3 RFT 50 Back Extensions Tâche
50 Sit-ups
10 Dumbbell Hang Split Snatch (18/11) Right Arm
1 Rope Climb (4,5m)
Moon 7 RFT Tâche
10 Dumbbell Hang Split Snatch (18/11) Left Arm
1
1 Rope
Rope Climb
Climb (4,5m)
(4,5m)
Moore AMRAP20 400m Run Temps
Max Rep Handstand Push-ups

Cash in : 1000 M Row


7 Bar Facing Burpee’s
Moose 10 RFT 3 Thrusters (43/30) Tâche
Cash out : 1200 Meter Run (with Weighted Vest or
Med. Ball (9/6)

Wall Balls (9/6 à 3m03/2m73)


Morrison 50-40-30-20-10 Reps Box Jumps (61/51) Tâche
Kettlebell Swings (24/16)

400m Run
Mr. Joshua 5 RFT 30 GHD Sit-ups Tâche
15 Deadlift (115/80)
Avec une veste lestée (9/6)
1 mile Run
100 Pull-ups
Murph 1 Round Tâche
200 Push-ups
300 Squats
1 mile Run

400m Run
Nancy 5 RFT Tâche
15 Overhead Squats (43/30)

50 Squats
Nasty Girls 3 RFT 7 Muscle-ups Tâche
10 Hang Power Clean (61/43)
2 Muscle-ups
Nate AMRAP20 4 Handstand Push-ups Temps
8 Kettlebell Swing (32/24)
20/16k Dumbbell hang squat clean, 10 reps
Nick 12 RFT Tâche
6 Handstand push-ups on dumbbells

400m Run
Nicole AMRAP20 Temps
Pull-ups
15 Deadlift (114/80)
25 Box Jumps (76/61)
Nutts 1 Round 50 Pull-ups Tâche
100 Wall Ball (9/6 à 3m03/2m73)
200 Double Unders

Description des WoDs 39 of 43


Nom Rounds / Reps / Time Description Priorité
800m run
10 strict pull ups
Patton 1 RFT 10 clean & jerks Tâche
10 strict pulls
800m run
50 Double Unders
Paul 5 RFT 35 Knees to Elbows Tâche
18m Overhead Walk (84/59)
50 Kettlebell Swings (16/12)
400m Run
50 Walking Lunges
400m Run
50 Toes-to-Bar
400m Run
Peggy 1 Round Tâche
50 Sandbag Push Press
400m Run
50 Back Extensions
400m Run
50 Wall Balls (9/6 à 3m03/2m73)
400m Run
5 Front Squat (75/52,5)
18 Pull-ups
5 Deadlift (102,5/70)
Pheezy 3 RFT Tâche
18 Toes-to-Bar
5 Push Jerk (75/52,5)
18 Push-ups (Hand Release)

12 Box Jumps (61/51)


Rahoi AMRAP12 6 Thruster (943/30) Temps
6 Bar-Facing Burpees

8 Deadlift (113,5/80)
16 Burpees
Ralph 5 RFT Tâche
3 Rope climb (4,5m)
Run 600m

Randy 1 Round 75 Power Snatch (35/25) Tâche

6 Deadlift (102,5/70)
7 Burpee Pull-ups
Rankel AMRAP20 Temps
10 Kettlebell Swings (32/24)
200m Run
10 Pull-ups
Ricky AMRAP20 5 Dumbbell Deadlift (35/25) Temps
8 Push Press (161/43)

800m Run
RJ 5 RFT 5 Rope Climbs (4,5m) Tâche
50 Push-ups

10 Handstand Push-ups
Rosa 5 RFT Tâche
400m Run

40 AbMAt Sit-ups
300m Row
Rowing Annie 1 RFT Tâche
30 AbMAt Sit-ups
200m Row

Description des WoDs 40 of 43


Nom Rounds / Reps / Time Description Priorité

15 Deadlift (102,5/70)
Roy 5 RFT 20 Box Jumps (61/51) Tâche
25 Pull-ups

7 Muscle-ups
21 Burpees
Ryan 5 RFT Tâche
* Burpee Jump is One Foot Above Max Standing
Reach
18 Dumbbell Hang Squat Clean (16/12)
18 Pull-ups
Santiago 7 RFT Tâche
10rep)
1 Power Clean (61/43)
10 Handstand
Deadlift Push-ups
(111/80)
Santora 3 RFT Tâche
Burpees
30 DU
Jerk (70/52,5)
15 Tractions
Scooter AMRAP30 Temps
15 Pompes
100m Sprint
11 Chest to bar
Sean 10 RFT Tâche
22 Front squat (35/25)

50 Strict Pull-ups
Severin 1 Round 100 Push-ups (Hand Release) Tâche
5km Run

185 pound Squat clean, 7 reps


Ship 9 RFT Tâche
8 Burpee box jumps box (91/76)

1km Row
50 Burpees
Small 3 RFT Tâche
50 Box Jumps (61/51)
800m Run
GHD Sit-up
Back Extension
Stephen 30-25-20-15-10-5 Reps Tâche
Knees to Elbows
600
Stiff meter
LeggedRun
Deadlift (43/35)
24/16 Weighted pull-up, 11 reps
Strange 8 RFT Tâche
11 Walking lunge steps, carrying 24/16 kettlebells
24/16 Kettlebell thruster, 11 reps
Tabata Box Jumps (51/41)
Tabata Push Press (35/25)
Tabata Row for Calories
Tabata Fight Gone Bad 8 Intervals Each Temps
* 4 Min Each Exercise
* 8 Intervals of 20 Sec On, 10 Sec Rest Each
* No Extra Rest Between Exercises

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Something Else 8 Intervals Each Temps
Tabata Squats
* 4 Min Each Exercise
* 8 Intervals of 20 Sec On, 10 Sec Rest Each
Tabata Pull-up
Rest 1 Min
Tabata This 8 Intervals Each Temps
Tabata Push-up
Rest 1 Min

6 Sumo-Deadlift-High-Pull (30/20)
The Beast AMRAP20 6 Burpees Temps
6 Power Snatch (30/20)

Description des WoDs 41 of 43


Nom Rounds / Reps / Time Description Priorité
AMRAP in 3 Minutes of:
3 Power Cleans (61/43)
The Chief 5 RFT 6 Push-ups Tâche
9 Squats
Rest 1 Minute

16 Power Clean (70/52,5)


The Lark 3 RFT Tâche
600m Run

Clean (Max Weight)


Bench Press (Max Weight)
The Other Total 1 Rep OverHead Squat (Max Weight) Tâche
* 3 Attempts on Each Lift
*7 Score
KneesistoHighest
ElbowsSuccessful Lift for Each Lift
The Seven 7 RFT 7 Deadlift (111/70) Tâche
7
29Burpees
Back Squat (43/30)
Thompson 10 RFT Tâche
10m Farmer's Walk (61/43)

7 Muscle-ups
Tom AMRAP25 70/43 Thruster, 11 reps Temps
14 Toes-to-bar

12 Power Snatch (52,5/34)


12 Burpees
Tommy Mac 2 RFT Tâche
12 Push Jerks (52,5/34)
12 Burpees
21 Thruster (52,5/36)
12 Rope Climb (4,5m)
15 Thruster (52,5/36)
Tommy V 1 Round Tâche
9 Rope Climb (4,5m')
9 Thruster (52,5/36)
6 Rope Climb (4,5m)

Swim 200 meters


Tully 5 RFT Tâche
18/12 Dumbbell squat cleans, 23 reps

Run 200 meters


Tumilson 8 RFT Tâche
11 Dumbbell burpee deadlifts, 28/18 dumbbells
7 Muscle-ups
Tyler 5 RFT Tâche
21 Sumo-Deadlift-High-Pull (43/30)
25 Muscle-ups
War Frank 3 RFT 100 Squats Tâche
10
35 L Pull-ups
GHD Sit-ups
15 Push-ups
15 Chest to Bar
Weaver 4 RFT Tâche
15 Push-ups
20 Pull-ups
15Rope
3 Push-ups
Climb (4,5m)
10 Toes-to-Bar
White 5 RFT Tâche
21 Overhead Walking Lunge Steps (20/10 plate)
400m
22 BoxRun
Jumps (61/51)
Whitten 5 RFT 400m Run Tâche
22 Burpees

50 Squats
Wilmot 6 RFT Tâche
25 Ring Dips

Description des WoDs 42 of 43


Nom Rounds / Reps / Time Description Priorité

15 Kettlebell Swings (24/16)


Wittman 7 RFT 15 Power Clean (43/30) Tâche
15 Box Jumps (61/51)

400m Run
10 Burpee Box Jumps (61/51)
Wood 5 RFT 10 Sumo-Deadlift-High-Pull (43/30) Tâche
10 Thruster (43/30)
Rest 1 Minute

30 Wall ball shots (9/6 à 3m03/2m73)


30 Sumo deadlift high-pull (35/25)
30 Box jump (51/41)
Zeus 3 RFT 30 Push press (35/25) Tâche
30 Cal Row
30 Push-ups
10 Back squat (Body Weight)
11 Chest-to-Bar
Zimmerman AMRAP25 2 Deadlift (143/100) Temps
10 Handstand Push-ups

Description des WoDs 43 of 43