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Components
Hang Snatch
The Miah
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 Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
03/23/2016 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
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):
78 (39/39)
Workout
03/23/2016 WOD
pike pass through
walk the dog
deadbugs
active hamstring
PVC pipe lat stretch
wall facing slides/back to wall shoudler flexion
5 OHP
5 push jerk
5 pull ups
15 DUs
Skill snatch
Hang Snatch (Build to Heavy)
Hang Snatch
The Miah (4 Rounds for reps)
12 min EMOM
Min 1- 6 Push Jerk (135/85lb) (165/105lb Rx+)
Min 2- 12 Pull ups (C2B Rx+)
Min 3- 25 DUs (50 DUs Rx+)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2016
Male Clients
1
Mike
Collette
3:30 PM
1 x 1 @ 205 lbs
2
G-Man
St. Onge
5:30 PM
1 x 1 @ 185 lbs
3
Dan
Congel
4:30 PM
1 x 1 @ 155 lbs
3
Jeremiah
Lechleiter
6:30 PM
1 x 1 @ 155 lbs
4
Kevin Cruz
l
5:00 AM
1 x 1 @ 137 lbs
2# PR
5
Chris
Derwin
5:30 PM
1 x 1 @ 135 lbs
5
Rick
Smith
5:00 AM
1 x 1 @ 135 lbs
5
Sabino
Lagattolla
4:30 PM
1 x 1 @ 135 lbs
6
Brent
French
5:00 AM
1 x 1 @ 125 lbs
10#pr
6
David
Winchester
5:00 AM
1 x 1 @ 125 lbs
6
Jae
Chung
8:00 AM
1 x 1 @ 125 lbs
6
Jon
Collette
10:00 AM
1 x 1 @ 125 lbs
6
Sean
Slater
4:30 PM
1 x 1 @ 125 lbs
7
Andrew
D'Angelo
6:00 AM
2 x 1 @ 115 lbs
7
Barry
Sullivan
6:00 AM
1 x 1 @ 115 lbs
7
Bill
Cooper
7:00 AM
1 x 1 @ 115 lbs
7
Dennis
Connelly
7:00 AM
1 x 1 @ 115 lbs
7
Joe
Costa
4:30 PM
1 x 1 @ 115 lbs
7
Matthew
Lape
5:00 AM
1 x 1 @ 115 lbs
working skill
7
Sean
O'Dowd
4:30 PM
1 x 1 @ 115 lbs
8
Peter
Trettel
3:30 PM
1 x 1 @ 105 lbs
8
Russell
Schwartz
6:00 AM
1 x 1 @ 105 lbs
9
dennis
paoloni
10:00 AM
1 x 1 @ 95 lbs
9
John
Officer
6:30 PM
1 x 1 @ 95 lbs
9
marc
razza
4:30 PM
1 x 1 @ 95 lbs
9
Michael
Williamson
7:30 PM
1 x 1 @ 95 lbs
9
Rick
Lucier
10:00 AM
1 x 1 @ 95 lbs
9
Todd
Kinsman
5:00 AM
1 x 1 @ 95 lbs
10
Private
6:30 PM
1 x 1 @ 85 lbs
10
Brian
Dingman
7:00 AM
1 x 1 @ 85 lbs
hook grip for first time
10
Chris
Hurley
6:00 AM
1 x 1 @ 85 lbs
11
Bill
Arneth
7:00 AM
1 x 1 @ 75 lbs
11
Brant
Lagoon
6:00 AM
1 x 1 @ 75 lbs
11
Carl
Donadio
8:00 AM
1 x 1 @ 75 lbs
11
Chris
Gudejko
4:30 PM
1 x 1 @ 75 lbs
11
Peter
Allain
7:00 AM
1 x 1 @ 75 lbs
11
raj
choudary
6:30 PM
1 x 1 @ 75 lbs
11
Richard
Pond
6:30 PM
1 x 1 @ 75 lbs
12
Scott
Sinclair
10:00 AM
1 x 1 @ 0 lbs
Female Clients
1
Caitlin
Pond
5:30 PM
1 x 1 @ 125 lbs
went for 135 almost
2
Bethany
Farrar
5:30 PM
1 x 1 @ 105 lbs
power..
2
Liz
Mason
6:00 AM
1 x 1 @ 105 lbs
power, failed 110
3
Heather
YoYo
5:00 AM
1 x 1 @ 100 lbs
need to move feet
4
Nicole
Mohamed
9:00 AM
1 x 1 @ 95 lbs
5
Cathy
Milligan
OPEN GYM
1 x 1 @ 90 lbs
What am I drinking? (at work)
6
Curran
Leahy
8:00 AM
1 x 1 @ 85 lbs
6
Lisa
Zancewicz
5:00 AM
1 x 1 @ 85 lbs
7
Erica
Mahan
9:00 AM
1 x 1 @ 75 lbs
7
Jillisa
Smith
7:30 PM
1 x 1 @ 75 lbs
Power
8
Julie
Squires
9:00 AM
1 x 1 @ 70 lbs
8
Kim
Cooper
9:00 AM
1 x 1 @ 70 lbs
8
Nicki
Rohloff
10:00 AM
1 x 1 @ 70 lbs
9
Abby
Skaff
9:00 AM
1 x 1 @ 65 lbs
9
Annie
Powell
6:00 AM
1 x 1 @ 65 lbs
9
Jacqui
Carroll
9:00 AM
1 x 1 @ 65 lbs
9
Karen
Smith
9:00 AM
1 x 1 @ 65 lbs
9
Karolyn
Choate
3:30 PM
1 x 1 @ 65 lbs
9
Pam
Riddle
5:00 AM
1 x 1 @ 65 lbs
10
Aniella
Neiva
5:30 PM
1 x 1 @ 55 lbs
10
Bonnie
Santiago
4:30 PM
1 x 1 @ 55 lbs
10
Lily
Hanks
7:30 PM
1 x 1 @ 55 lbs
missed squat at 60
10
nicole
jacobs
9:00 AM
1 x 1 @ 55 lbs
10
Priya
Nute
5:00 AM
1 x 1 @ 55 lbs
10
Sara
Sullivan
6:00 AM
1 x 1 @ 55 lbs
11
Gail
Fanselow
6:00 AM
1 x 1 @ 45 lbs
11
Kathy
Bridge
8:00 AM
1 x 1 @ 45 lbs
12
Rebecca
Welch
6:00 AM
1 x 1 @ 40 lbs
13
Carla
Lopez
7:30 PM
1 x 1 @ 35 lbs
13
Jackie
O'Dowd
9:00 AM
1 x 1 @ 35 lbs
13
Joelle
Orloff
9:00 AM
1 x 1 @ 35 lbs
13
Kimberley
Bell
7:00 AM
1 x 1 @ 35 lbs
13
Private
10:00 AM
1 x 1 @ 35 lbs
14
Callie
Smith
7:00 AM
1 x 1 @ 30 lbs
385 kb 26# ring rows jump rope
15
Justine
Mathieu
7:30 PM
1 x 1 @ 25 lbs
15
Ritu
Minocha
10:00 AM
1 x 1 @ 25 lbs
15
Sandie
Hanlon
5:30 PM
1 x 1 @ 25 lbs
15
Wendy
Li
OPEN GYM
1 x 1 @ 25 lbs
Work on the form
16
Diane
Wegner
10:00 AM
1 x 1 @ 15 lbs
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