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Components
Back Squat
Row, Row, and Row Som ...
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
03/28/2016 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):
98 (40/58)
Workout
03/28/2016 WOD
Row 20 cal
deadbugs
active hamstring
spiderman complex
lateral lunge w/ shoulder flexion
4 point squat
2 Rounds of:
5 front plate squats
5 rkc planks
10 band pull aparts
Back Squat (3 x 2 @ 70% of 1RM)
Back Squat
Row, Row, and Row Some More (2 Rounds for time)
100m row x 10 (1:40 rest between each)
*Record slowest and fastest time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 28, 2016
Male Clients
1
Mike
Collette
3:30 PM
3 x 2 @ 350 lbs
1
Peter
Trettel
3:30 PM
3 x 2 @ 350 lbs
2
Chris
Ballesteros
7:30 PM
3 x 2 @ 335 lbs
3
Sean
O'Dowd
4:30 PM
3 x 2 @ 295 lbs
4
G-Man
St. Onge
OPEN GYM
3 x 2 @ 255 lbs
5
Jesse
Dimick
6:00 AM
3 x 2 @ 245 lbs
5
marc
razza
OPEN GYM
3 x 2 @ 245 lbs
5
Ryan
Wallace
12:00 PM
3 x 2 @ 245 lbs
5
Todd
Kinsman
5:00 AM
3 x 2 @ 245 lbs
6
Syam
Buradagunta
5:30 PM
3 x 2 @ 235 lbs
7
bob
champlin
7:00 AM
3 x 2 @ 225 lbs
7
Jeremiah
Lechleiter
4:30 PM
3 x 2 @ 225 lbs
7
Ken
Lysik
12:00 PM
3 x 2 @ 225 lbs
7
Kyle
Nolan
6:00 AM
3 x 2 @ 225 lbs
7
Matthew
Lape
5:00 AM
3 x 2 @ 225 lbs
7
Sabino
Lagattolla
4:30 PM
3 x 2 @ 225 lbs
8
Andrew
D'Angelo
6:00 AM
3 x 2 @ 210 lbs
8
Brendan
Sheehan
6:00 AM
3 x 2 @ 210 lbs
8
Kevin Cruz
l
5:00 AM
3 x 2 @ 210 lbs
9
Bill
Cooper
7:00 AM
3 x 2 @ 205 lbs
9
Mohiuddin
Ahmed
4:30 PM
3 x 2 @ 205 lbs
9
Nick
Fotos
6:30 PM
3 x 2 @ 205 lbs
9
Nikhil
Sethi
6:00 AM
3 x 2 @ 205 lbs
9
Tim
Welch
3:30 PM
3 x 2 @ 205 lbs
10
Private
7:30 PM
3 x 2 @ 185 lbs
10
Brent
French
5:00 AM
3 x 2 @ 185 lbs
10
dennis
paoloni
9:00 AM
3 x 2 @ 185 lbs
10
Jeff
Gordon
12:00 PM
3 x 2 @ 185 lbs
10
Rick
Smith
5:00 AM
3 x 2 @ 185 lbs
11
John
Volpe
7:30 PM
3 x 2 @ 180 lbs
45 25 10
12
Eric
Anderson
3:30 PM
3 x 2 @ 175 lbs
13
Peter
Allain
7:00 AM
3 x 2 @ 165 lbs
13
raj
choudary
6:30 PM
3 x 2 @ 165 lbs
14
Chris
Hurley
OPEN GYM
3 x 2 @ 155 lbs
Worked on depth - getting close
15
Greg
Gudejko
6:30 PM
3 x 2 @ 125 lbs
16
Carl
Donadio
8:00 AM
3 x 2 @ 115 lbs
16
Matthew
Logan
6:30 PM
3 x 2 @ 115 lbs
17
Nanda
Kishore
6:30 PM
3 x 2 @ 105 lbs
18
Scott
Sinclair
9:00 AM
3 x 2 @ 65 lbs
19
Jon
Collette
9:00 AM
1 x 5 @ 240 lbs
Female Clients
1
Curran
Leahy
3:30 PM
3 x 2 @ 175 lbs
1
Kelly
Sommerville
3:30 PM
3 x 2 @ 175 lbs
1
Lisa
Zancewicz
5:00 AM
3 x 2 @ 175 lbs
2
Caitlin
Pond
6:30 PM
3 x 2 @ 165 lbs
2
Helene
Desjardins
4:30 PM
3 x 2 @ 165 lbs
3
Jillisa
Smith
6:30 PM
3 x 2 @ 150 lbs
4
Danielle
Ward
4:30 PM
3 x 2 @ 145 lbs
5
Nicki
Rohloff
12:00 PM
3 x 2 @ 140 lbs
5
Paula
Musgrave
12:00 PM
3 x 2 @ 140 lbs
6
Cathy
Milligan
7:00 AM
3 x 2 @ 135 lbs
7
Liz
Mason
6:00 AM
3 x 2 @ 130 lbs
8
Aniella
Neiva
4:30 PM
3 x 2 @ 125 lbs
8
Julie
Squires
9:00 AM
3 x 2 @ 125 lbs
8
Kim
Cooper
9:00 AM
3 x 2 @ 125 lbs
8
Liz
Nasser
6:00 AM
3 x 2 @ 125 lbs
8
Nicole
Mohamed
9:00 AM
3 x 2 @ 125 lbs
with my girls
9
Annie
Powell
6:00 AM
3 x 2 @ 115 lbs
9
Buffy
Buradagunta
5:30 PM
3 x 2 @ 115 lbs
9
Jean
Hanks
3:30 PM
3 x 2 @ 115 lbs
9
Lily
Hanks
3:30 PM
3 x 2 @ 115 lbs
9
Peg
Kinsman
5:00 AM
3 x 2 @ 115 lbs
10
Carla
Lopez
7:30 PM
3 x 2 @ 110 lbs
10
Wendy
Li
12:00 PM
3 x 2 @ 110 lbs
11
Alyne
Martins
3:30 PM
3 x 2 @ 105 lbs
11
Coreen
Williamson
12:00 PM
3 x 2 @ 105 lbs
11
Marissa
Papazian
5:00 AM
3 x 2 @ 105 lbs
11
Michelle
Jenssen
12:00 PM
3 x 2 @ 105 lbs
11
nicole
jacobs
9:00 AM
3 x 2 @ 105 lbs
11
Sheri
Paquette
6:00 AM
3 x 2 @ 105 lbs
12
Erica
Mahan
3:30 PM
3 x 2 @ 100 lbs
12
Joelle
Orloff
9:00 AM
3 x 2 @ 100 lbs
12
Karen
Smith
9:00 AM
3 x 2 @ 100 lbs
13
Debbie
Wong
9:00 AM
3 x 2 @ 95 lbs
13
Kimberly
Hippeli
4:30 PM
3 x 2 @ 95 lbs
13
Maria
Maynard
5:00 AM
3 x 2 @ 95 lbs
13
Ritu
Minocha
10:00 AM
3 x 2 @ 95 lbs
14
Cristina
Mendoza
7:00 AM
3 x 2 @ 90 lbs
15
Cynthia
Fletcher
12:00 PM
3 x 2 @ 85 lbs
15
Kimberley
Bell
7:00 AM
3 x 2 @ 85 lbs
15
lucy
lucier
4:30 PM
3 x 2 @ 85 lbs
15
Private
10:00 AM
3 x 2 @ 85 lbs
15
Tracy
Grady
7:30 PM
3 x 2 @ 85 lbs
16
Kathy
Bridge
8:00 AM
3 x 2 @ 80 lbs
16
leslie
mccarthy
8:00 AM
3 x 2 @ 80 lbs
16
Marie
Mahan
3:30 PM
3 x 2 @ 80 lbs
16
Sally
Harwood
6:00 AM
3 x 2 @ 80 lbs
17
Betty
Kochergin
5:00 AM
3 x 2 @ 75 lbs
17
Erica
Franz
5:00 AM
3 x 2 @ 75 lbs
17
Heather
Gudejko
6:30 PM
3 x 2 @ 75 lbs
Felt awesome!
18
Jackie
Donadio
3:30 PM
3 x 2 @ 70 lbs
18
Private
3:30 PM
3 x 2 @ 70 lbs
19
Abby
French
3:30 PM
3 x 2 @ 65 lbs
19
Agne
Stankevic
12:00 PM
3 x 2 @ 65 lbs
19
CHELSEA
FARGNOLI
7:30 PM
3 x 2 @ 65 lbs
19
Justine
Mathieu
6:30 PM
3 x 2 @ 65 lbs
20
Mikayla
Orlando
7:30 PM
3 x 2 @ 60 lbs
21
Anne
OBrien
10:00 AM
3 x 2 @ 55 lbs
21
Sondra
Bloch
8:00 AM
3 x 2 @ 55 lbs
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