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Components
Back Squat
Up and Down the Mountain
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
02/01/2016 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
12:00 PM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
91 (40/51)
Workout
02/01/2016 WOD
Back Squat (Back squat 1x8@70%/ 1x6@ 80%/ 1x6@85%)
Back Squat
Up and Down the Mountain (Time)
10-8-6-4-2
Front squat (115/75lb)
burpee over bar
rest 2:00
2-4-6-8-10
Thruster (115/75lb)
burpee over bar
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, February 01, 2016
Male Clients
1
Chris
Jacques
5:00 AM
1 x 6 @ 365 lbs
2
Jeremiah
Lechleiter
4:30 PM
1 x 6 @ 315 lbs
3
G-Man
St. Onge
6:30 PM
1 x 6 @ 310 lbs
255, 295, 310
4
bob
champlin
7:00 AM
1 x 6 @ 285 lbs
235, 265
5
Ryan
Wallace
12:00 PM
1 x 6 @ 275 lbs
6
Bill
Arneth
7:00 AM
1 x 6 @ 260 lbs
215,245
7
James
Sommerville
5:30 PM
1 x 6 @ 255 lbs
7
Mark
Higgins
7:00 AM
1 x 6 @ 255 lbs
8
Bill
Cooper
7:00 AM
1 x 6 @ 235 lbs
195,220,235
8
Nick
Fotos
6:30 PM
1 x 6 @ 235 lbs
1*4 255
9
Eric
Rogers
5:30 PM
1 x 6 @ 215 lbs
185,205,215
9
Mark
DiRienzo
OPEN GYM
1 x 6 @ 215 lbs
10
Chris
Hurley
12:00 PM
1 x 6 @ 205 lbs
175/195 - still need more depth but getting closer
10
dennis
paoloni
9:00 AM
1 x 6 @ 205 lbs
11
John
Volpe
7:30 PM
1 x 6 @ 200 lbs
160 180 200
12
Eric
Anderson
3:30 PM
1 x 6 @ 195 lbs
12
Jae
Chung
8:00 AM
1 x 6 @ 195 lbs
13
Private
6:00 AM
1 x 6 @ 190 lbs
13
Tim
Welch
4:30 PM
1 x 6 @ 190 lbs
14
Brent
French
5:30 PM
1 x 6 @ 185 lbs
145165185
14
Chris
Derwin
7:30 PM
1 x 6 @ 185 lbs
14
Michael
Williamson
5:30 PM
1 x 6 @ 185 lbs
14
Sean
O'Dowd
6:30 PM
1 x 6 @ 185 lbs
deload week
14
Tony
Potenti
6:00 AM
1 x 6 @ 185 lbs
15
Joe
Costa
6:30 PM
1 x 6 @ 175 lbs
16
Chris
Gudejko
6:30 PM
1 x 6 @ 165 lbs
16
David
Nute
5:00 AM
1 x 6 @ 165 lbs
17
Roger
Williams
12:00 PM
1 x 6 @ 155 lbs
17
Tim
Martin
5:30 PM
1 x 6 @ 155 lbs
18
Michael
Szabo
5:30 PM
3 x 6 @ 115 lbs
18
Scott
Simpson
9:00 AM
1 x 6 @ 115 lbs
19
Jason
Nixon
3:30 PM
1 x 8 @ 105 lbs
19
Himanshu
Minocha
3:30 PM
1 x 6 @ 105 lbs
20
Kenneth
Milligan
9:00 AM
3 x 8 @ 95 lbs
20
Nanda
Kishore
6:30 PM
1 x 6 @ 95 lbs
21
Greg
Gudejko
6:30 PM
1 x 5 @ 145 lbs
120, 135, 145
21
Kevin Cruz
l
5:00 AM
1 x 4 @ 245 lbs
205 235 245
21
Rick
Smith
5:00 AM
1 x 4 @ 205 lbs
8@175, 6@165#
21
Rick
Lucier
3:30 PM
1 x 3 @ 190 lbs
21
Mike
Collette
10:00 AM
1 x 2 @ 365 lbs
1x4@275/1x4@315/1x2@365 (1st time going heavy BS since LB; take i...
Female Clients
1
Heather
YoYo
5:00 AM
1 x 6 @ 242 lbs
200,230,242
2
Kelly
Sommerville
4:30 PM
1 x 6 @ 215 lbs
2
Lisa
Zancewicz
5:00 AM
1 x 6 @ 215 lbs
3
Bethany
Farrar
7:30 PM
1 x 6 @ 210 lbs
4
Amy
Allard
5:00 AM
1 x 6 @ 200 lbs
Failed at 5th
4
Curran
Leahy
5:00 AM
1 x 6 @ 200 lbs
5
Nicole
Mohamed
12:00 PM
1 x 6 @ 185 lbs
6
Bonnie
Santiago
4:30 PM
1 x 6 @ 175 lbs
7
Jillisa
Smith
6:30 PM
1 x 6 @ 160 lbs
135, 150, 160
7
Nicki
Rohloff
12:00 PM
1 x 6 @ 160 lbs
8
Jacqui
Carroll
9:00 AM
1 x 6 @ 155 lbs
8
Liz
Mason
6:00 AM
1 x 6 @ 155 lbs
125, 145
9
Aniella
Neiva
4:30 PM
1 x 6 @ 150 lbs
9
Cathy
Milligan
7:00 AM
1 x 6 @ 150 lbs
125,135,150
10
Jessica
Clancy
OPEN GYM
1 x 6 @ 135 lbs
Did 105, 125, 135 on smith machine
10
Nicole
Moore
7:00 AM
1 x 6 @ 135 lbs
85, 115, 135
10
Peg
Kinsman
7:00 AM
1 x 6 @ 135 lbs
1st set: 1x8 115/2nd set: 1x8 125
11
Marybeth
Ashton
3:30 PM
1 x 6 @ 130 lbs
12
Buffy
Buradagunta
5:30 PM
1 x 6 @ 125 lbs
105,115
12
Danielle
Fontaine
9:00 AM
1 x 6 @ 125 lbs
12
Private
5:30 PM
1 x 6 @ 125 lbs
12
Jean
Hanks
7:00 AM
1 x 6 @ 125 lbs
12
Karen
Smith
9:00 AM
1 x 6 @ 125 lbs
12
nicole
jacobs
9:00 AM
1 x 6 @ 125 lbs
13
Coreen
Williamson
9:00 AM
1 x 6 @ 120 lbs
13
Erica
Mahan
3:30 PM
1 x 6 @ 120 lbs
14
Kimberly
Hippeli
5:00 AM
1 x 6 @ 115 lbs
15
Ritu
Minocha
10:00 AM
1 x 6 @ 110 lbs
16
Gail
Fanselow
4:30 PM
1 x 6 @ 106 lbs
17
Alyne
Martins
4:30 PM
1 x 6 @ 105 lbs
17
Krist
Dhima
12:00 PM
1 x 6 @ 105 lbs
17
Maria
Maynard
5:00 AM
1 x 6 @ 105 lbs
85, 95
18
leslie
mccarthy
8:00 AM
1 x 6 @ 97 lbs
85 92 97
19
Joelle
Orloff
9:00 AM
1 x 6 @ 95 lbs
75,85,95
19
lucy
lucier
10:00 AM
1 x 6 @ 95 lbs
19
Patti
Palmer
7:30 PM
1 x 6 @ 95 lbs
20
Betty
Kochergin
5:00 AM
1 x 6 @ 90 lbs
20
Chhavi
Goyal
5:30 PM
1 x 6 @ 90 lbs
75,85,90
21
Courtney
Cruz
12:00 PM
1 x 6 @ 85 lbs
21
Lauren
Lyver
5:30 PM
1 x 6 @ 85 lbs
22
Private
6:30 PM
1 x 6 @ 75 lbs
22
Jackie
O'Dowd
9:00 AM
1 x 6 @ 75 lbs
22
Katie
Sommerville
4:30 PM
1 x 6 @ 75 lbs
22
Sandy
Brock
6:30 PM
1 x 6 @ 75 lbs
55, 65 , 75
23
Abby
French
5:30 PM
1 x 6 @ 70 lbs
23
Maddie
French
5:30 PM
1 x 6 @ 70 lbs
24
Jackie
Donadio
3:30 PM
1 x 6 @ 65 lbs
25
Cristina
Mendoza
7:00 AM
1 x 5 @ 105 lbs
messed up
25
Carissa
Couture
5:00 AM
1 x 4 @ 210 lbs
25
Debbie
Wong
9:00 AM
1 x 3 @ 125 lbs
25
Lily
Johnson
4:30 PM
1 x 3 @ 150 lbs
8x120, 2x3x140, 1+1+3x150
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