Whether it’s CrossFit workouts, deadlifts, handstand walks or muscle ups, we thought it would be fun and useful to track and post fun workouts, goals, and specific movements and skills we are working on.

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Recording yourself doing difficult movements like the snatch, deadlifts, squats and handstand walks is a good way to see what mistakes you are making and what you can do to improve.

CrossFit Workouts Of the Days (WODS)

Tracking your time on CrossFit workouts is a good way to see if you’ve improved in your overall fitness levels. Most of the popular CrossFit workouts have names associated with them. Here are a few prominent CrossFit workouts:

Fran – 21-15-9 rep scheme. Rx is 95 lbs for men and 65 lbs for women.

  • Thrusters
  • Pull-Ups

Cindy – 5-10-15 rep scheme

  • Push-ups
  • Pull-ups
  • Squats


  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

Most CrossFit workouts are designed to gauge your fitness level in multiple movements and both aerobic and anaerobic capabilities.

Weight Lifting Movements

Tracking your key lifts is an important way to keep track of your progress in strength. Although aesthetics is important to most people who are fitness enthusiasts, we focus more on strength gains. A few key weightlifting movements are:

  • Bench Press
  • Deadlift
  • Press
  • Power Clean
  • Power Snatch
  • Squat

Standards used since the 1950’s for 1 rep maxes based on the exercises above are listed here.

Dynamic Movements / Skills

Improving movements that involve balance, skill and coordination are often quicker than gaining strength or size, especially as a beginner where you will notice progress quickly. Tracking improvements in these skills will help you build confidence that you are improving in your overall athletic ability.

Many of these movements are only prominent in CrossFit and should be done by carefully and gradually progressing to the skill level where they can be performed properly.

Movements that are considered more dynamic and skills based include:

  • Handstand Walks
  • Kipping Handstand Push-Ups
  • Kipping Ring / Bar  Muscle-Ups
  • Pistol Squats
  • Butterfly Pull-ups