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Components
Landmine Press
Single Leg Step up W/DB
Bring Sally Up
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
1/8/16 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
88 (36/52)
Workout
1/8/16 WOD
Landmine Press (3x10)
Load if possible
Single Leg Step up W/DB (3x8)
Bring Sally Up (AMRAP - Reps)
12 min AMRAP
5 HSPU
10 box jumps (24/20in)
15 air squats (53/35lb goblet squat Rx+)
2 wall walks scaled; Handstand hold; pike push up; incline push up scaling option)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 08, 2016
Male Clients
1
Chris
Ballesteros
4:30 PM
3 x 10 @ 110 lbs
2
Ken
Lysik
4:30 PM
3 x 10 @ 95 lbs
3
Bill
Cooper
7:00 AM
3 x 10 @ 90 lbs
65,75,90
3
dennis
paoloni
9:00 AM
3 x 10 @ 90 lbs
last set 90
4
Scott
Cleversey
7:00 AM
3 x 10 @ 86 lbs
5
David
Paquette
8:00 AM
3 x 10 @ 85 lbs
5
Dennis
Connelly
7:00 AM
3 x 10 @ 85 lbs
5
Kyle
Nolan
10:00 AM
3 x 10 @ 85 lbs
5
Marc
Mespelli
8:00 AM
3 x 10 @ 85 lbs
5
Sabino
Lagattolla
3:30 PM
3 x 10 @ 85 lbs
6
Barry
Sullivan
4:30 PM
3 x 10 @ 80 lbs
6
Robby
Doretti
9:00 AM
3 x 10 @ 80 lbs
7
Brendan
Sheehan
6:00 AM
3 x 10 @ 75 lbs
0/65/75
7
Jeremiah
Lechleiter
4:30 PM
3 x 10 @ 75 lbs
7
marc
razza
5:30 PM
3 x 10 @ 75 lbs
7
Sean
O'Dowd
4:30 PM
3 x 10 @ 75 lbs
8
Brian
Dingman
7:00 AM
3 x 10 @ 70 lbs
8
KEITH
DEJESUS
3:30 PM
3 x 10 @ 70 lbs
0 65 70
8
Rick
Smith
5:00 AM
3 x 10 @ 70 lbs
9
Eric
Rogers
6:00 AM
3 x 10 @ 65 lbs
9
John
Volpe
3:30 PM
3 x 10 @ 65 lbs
45 10 10
9
Mark
DiRienzo
6:00 AM
3 x 10 @ 65 lbs
9
Nick
Fotos
6:30 PM
3 x 10 @ 65 lbs
10
Brant
Lagoon
6:00 AM
3 x 10 @ 55 lbs
10
Carl
Donadio
3:30 PM
3 x 10 @ 55 lbs
45 10
10
Chris
Jacques
6:30 PM
3 x 10 @ 55 lbs
10
Michael
Williamson
9:00 AM
3 x 10 @ 55 lbs
10
Peter
Trettel
6:00 AM
3 x 10 @ 55 lbs
11
David
Nute
5:00 AM
3 x 10 @ 50 lbs
12
Brian
Hanks
6:30 PM
3 x 10 @ 45 lbs
12
G-Man
St. Onge
6:30 PM
3 x 10 @ 45 lbs
13
Bill
Arneth
8:00 AM
3 x 10 @ 40 lbs
13
Chris
Hurley
7:00 AM
3 x 10 @ 40 lbs
13
Declan
Hoellein
10:00 AM
3 x 10 @ 40 lbs
14
Nick
Capman
4:30 PM
1 x 10 @ 98 lbs
thought it was building
14
Brent
French
OPEN GYM
1 x 8 @ 37.5 lbs
bb+10,25.37.5
Female Clients
1
Carissa
Couture
5:00 AM
3 x 10 @ 65 lbs
1
Jillisa
Smith
6:30 PM
3 x 10 @ 65 lbs
1
Pam
Riddle
5:00 AM
3 x 10 @ 65 lbs
2
Amy
Allard
5:00 AM
3 x 10 @ 60 lbs
2
Bonnie
Santiago
3:30 PM
3 x 10 @ 60 lbs
2
Curran
Leahy
5:00 AM
3 x 10 @ 60 lbs
2
Debbie
Wong
9:00 AM
3 x 10 @ 60 lbs
2
Heather
YoYo
5:00 AM
3 x 10 @ 60 lbs
2
Kelly
Sommerville
3:30 PM
3 x 10 @ 60 lbs
3
amy
castoldi
6:00 AM
3 x 10 @ 55 lbs
3
Annie
Powell
6:00 AM
3 x 10 @ 55 lbs
3
Karen
Smith
9:00 AM
3 x 10 @ 55 lbs
3
Lisa
Zancewicz
5:00 AM
3 x 10 @ 55 lbs
3
Liz
Mason
6:00 AM
3 x 10 @ 55 lbs
3
Maria
Maynard
5:00 AM
3 x 10 @ 55 lbs
3
Sherry
Berger
3:30 PM
3 x 10 @ 55 lbs
4
Aniella
Neiva
6:30 PM
3 x 10 @ 50 lbs
4
Buffy
Buradagunta
3:30 PM
3 x 10 @ 50 lbs
4
Cathy
Milligan
8:00 AM
3 x 10 @ 50 lbs
4
Karolyn
Choate
3:30 PM
3 x 10 @ 50 lbs
4
Kimberly
Hippeli
3:30 PM
3 x 10 @ 50 lbs
4
Marissa
Papazian
5:00 AM
3 x 10 @ 50 lbs
4
Private
9:00 AM
3 x 10 @ 50 lbs
4
Roma
Siemen
9:00 AM
3 x 10 @ 50 lbs
first set 45
5
Alyne
Martins
3:30 PM
3 x 10 @ 45 lbs
5
amy
macdougall
7:00 AM
3 x 10 @ 45 lbs
5
Heather
Clancy
5:00 AM
3 x 10 @ 45 lbs
5
Jean
Hanks
8:00 AM
3 x 10 @ 45 lbs
5
Jennifer
Houghtaling
8:00 AM
3 x 10 @ 45 lbs
5
Kathy
Bridge
8:00 AM
3 x 10 @ 45 lbs
5
Kim
Cooper
9:00 AM
3 x 10 @ 45 lbs
5
Kimberley
Bell
8:00 AM
3 x 10 @ 45 lbs
5
Kimberly
Negrin
5:30 PM
3 x 10 @ 45 lbs
5
leslie
mccarthy
8:00 AM
3 x 10 @ 45 lbs
5
lucy
lucier
4:30 PM
3 x 10 @ 45 lbs
5
nicole
jacobs
9:00 AM
3 x 10 @ 45 lbs
5
Wendy
Li
3:30 PM
3 x 10 @ 45 lbs
6
Vangie
Cleversey
7:00 AM
3 x 10 @ 42.5 lbs
7
Erica
Mahan
10:00 AM
3 x 10 @ 40 lbs
7
Gail
Fanselow
7:00 AM
3 x 10 @ 40 lbs
7
Julie
Squires
9:00 AM
3 x 10 @ 40 lbs
7
Liz
Nasser
OPEN GYM
3 x 10 @ 40 lbs
7
Nicki
Rohloff
10:00 AM
3 x 10 @ 40 lbs
7
Ritu
Minocha
10:00 AM
3 x 10 @ 40 lbs
8
Abby
French
3:30 PM
3 x 10 @ 35 lbs
8
Callie
Smith
8:00 AM
3 x 10 @ 35 lbs
8
Lauren
Lyver
3:30 PM
3 x 10 @ 35 lbs
8
Pam
Litchfield
9:00 AM
3 x 10 @ 35 lbs
8
Sandy
Brock
5:30 PM
3 x 10 @ 35 lbs
9
Joanna
Wagner
8:00 AM
3 x 10 @ 25 lbs
10
Anne
OBrien
10:00 AM
3 x 10 @ 15 lbs
11
Sandie
Hanlon
10:00 AM
3 x 10 @ 10 lbs
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