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Components
Shoulder Press
The WOD Down Under
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
03/29/2016 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):
94 (42/52)
Workout
03/29/2016 WOD
dead bugs
pike pass through
walk the dog
PVC pipe lat stretch
wall facing slides/back to wall shoulder flexion
2 Rounds of:
10 plank push ups
10 band pull aparts
5 OHP
5 push press
5 push jerk
Shoulder Press (5 x 3 @60% of 1RM)
Shoulder Press
The WOD Down Under (AMRAP - Reps)
7 min AMRAP
9 shoulder to OH (115/75) (155/105lb Rx+)
15 DUs (30 DUs Rx+)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 29, 2016
Male Clients
1
Jeremiah
Lechleiter
4:30 PM
5 x 3 @ 135 lbs
1
Peter
Trettel
4:30 PM
5 x 3 @ 135 lbs
2
Chris
Ballesteros
6:30 PM
5 x 3 @ 115 lbs
2
Jesse
Dimick
6:00 AM
5 x 3 @ 115 lbs
2
John
Volpe
7:30 PM
5 x 3 @ 115 lbs
45 25 10
2
Ryan
Wallace
12:00 PM
5 x 3 @ 115 lbs
3
John
Officer
10:00 AM
5 x 3 @ 105 lbs
3
Ken
Lysik
4:30 PM
5 x 3 @ 105 lbs
4
G-Man
St. Onge
5:30 PM
5 x 3 @ 100 lbs
60.005%
5
Bill
Cooper
7:00 AM
5 x 3 @ 95 lbs
5
Brendan
Sheehan
6:00 AM
5 x 3 @ 95 lbs
5
Brent
French
5:00 AM
5 x 3 @ 95 lbs
5
Chris
Hurley
12:00 PM
5 x 3 @ 95 lbs
5
David
Winchester
5:00 AM
5 x 3 @ 95 lbs
5
Jeff
Gordon
12:00 PM
5 x 3 @ 95 lbs
5
Joe
Costa
5:30 PM
5 x 3 @ 95 lbs
5
Jon
Collette
10:00 AM
5 x 3 @ 95 lbs
yesterday
5
Kyle
Nolan
10:00 AM
5 x 3 @ 95 lbs
5
Matthew
Lape
5:00 AM
5 x 3 @ 95 lbs
5
Nick
Capman
4:30 PM
5 x 3 @ 95 lbs
5
Nick
Fotos
6:30 PM
5 x 3 @ 95 lbs
5
raj
choudary
5:30 PM
5 x 3 @ 95 lbs
5
Sabino
Lagattolla
6:00 AM
5 x 3 @ 95 lbs
6
Jae
Chung
8:00 AM
5 x 3 @ 85 lbs
6
Kevin Cruz
l
5:00 AM
5 x 3 @ 85 lbs
6
Matt
Calhoun
6:30 PM
5 x 3 @ 85 lbs
6
Mike
D'Alessandro
4:30 PM
5 x 3 @ 85 lbs
6
Mohiuddin
Ahmed
4:30 PM
5 x 3 @ 85 lbs
6
Roger
Williams
3:30 PM
5 x 3 @ 85 lbs
6
Sean
Slater
5:30 PM
5 x 3 @ 85 lbs
6
Syam
Buradagunta
4:30 PM
5 x 3 @ 85 lbs
7
Brian
Dingman
7:00 AM
5 x 3 @ 75 lbs
7
Carl
Donadio
8:00 AM
5 x 3 @ 75 lbs
7
Damon
Walsh
3:30 PM
5 x 3 @ 75 lbs
7
Rick
Lucier
12:00 PM
5 x 3 @ 75 lbs
7
Rick
Smith
5:00 AM
5 x 3 @ 75 lbs
7
Todd
Kinsman
5:00 AM
5 x 3 @ 75 lbs
8
David
Nute
6:30 PM
5 x 3 @ 65 lbs
8
James
D'Andrea
12:00 PM
5 x 3 @ 65 lbs
8
Robert
Lawrence
12:00 PM
5 x 3 @ 65 lbs
9
Nanda
Kishore
6:30 PM
5 x 3 @ 55 lbs
10
Bill
Arneth
7:00 AM
5 x 3 @ 0 lbs
Female Clients
1
Helene
Desjardins
3:30 PM
5 x 3 @ 75 lbs
1
Rachel 1-Rep
Sibley
3:30 PM
5 x 3 @ 75 lbs
1
Sherry
Berger
3:30 PM
5 x 3 @ 75 lbs
2
Buffy
Buradagunta
4:30 PM
5 x 3 @ 65 lbs
2
Caitlin
Pond
4:30 PM
5 x 3 @ 65 lbs
2
Cathy
Milligan
7:00 AM
5 x 3 @ 65 lbs
2
Coreen
Williamson
8:00 AM
5 x 3 @ 65 lbs
2
Curran
Leahy
9:00 AM
5 x 3 @ 65 lbs
2
Danielle
Ward
4:30 PM
5 x 3 @ 65 lbs
2
Heather
YoYo
5:00 AM
5 x 3 @ 65 lbs
2
Julie
Squires
9:00 AM
5 x 3 @ 65 lbs
2
Pam
Riddle
5:00 AM
5 x 3 @ 65 lbs
3
Aniella
Neiva
4:30 PM
5 x 3 @ 60 lbs
3
Bonnie
Santiago
12:00 PM
5 x 3 @ 60 lbs
3
Marissa
Papazian
5:00 AM
5 x 3 @ 60 lbs
4
Annie
Powell
6:00 AM
5 x 3 @ 55 lbs
4
Erica
Mahan
8:00 AM
5 x 3 @ 55 lbs
4
Private
5:30 PM
5 x 3 @ 55 lbs
4
Jillisa
Smith
6:30 PM
5 x 3 @ 55 lbs
4
Karen
Smith
9:00 AM
5 x 3 @ 55 lbs
4
Kim
Cooper
10:00 AM
5 x 3 @ 55 lbs
4
Lisa
Zancewicz
5:00 AM
5 x 3 @ 55 lbs
4
Liz
Nasser
9:00 AM
5 x 3 @ 55 lbs
4
Nicole
Moore
12:00 PM
5 x 3 @ 55 lbs
4
Paula
Musgrave
12:00 PM
5 x 3 @ 55 lbs
4
Priya
Nute
OPEN GYM
5 x 3 @ 55 lbs
5
Jennifer
Houghtaling
8:00 AM
5 x 3 @ 50 lbs
5
Krist
Dhima
12:00 PM
5 x 3 @ 50 lbs
5
Nicole
St.Pierre
5:00 AM
5 x 3 @ 50 lbs
5
Sara
Sullivan
6:30 PM
5 x 3 @ 50 lbs
6
Abby
French
5:30 PM
5 x 3 @ 45 lbs
6
Christy
Cullen
5:00 AM
5 x 3 @ 45 lbs
6
Gail
Fanselow
4:30 PM
5 x 3 @ 45 lbs
6
Kaitlyn
Stickney
6:00 AM
5 x 3 @ 45 lbs
6
Kathy
Bridge
8:00 AM
5 x 3 @ 45 lbs
6
Kimberley
Bell
7:00 AM
5 x 3 @ 45 lbs
6
Lamia
Hillerstrom
7:00 AM
5 x 3 @ 45 lbs
6
leslie
mccarthy
5:00 AM
5 x 3 @ 45 lbs
6
Nicki
Rohloff
12:00 PM
5 x 3 @ 45 lbs
6
nicole
jacobs
9:00 AM
5 x 3 @ 45 lbs
felt super light
6
Rebecca
Welch
6:00 AM
5 x 3 @ 45 lbs
6
Ritu
Minocha
10:00 AM
5 x 3 @ 45 lbs
6
Roma
Siemen
7:00 AM
5 x 3 @ 45 lbs
Felt light
6
Wendy
Li
12:00 PM
5 x 3 @ 45 lbs
7
Cristina
Mendoza
7:00 AM
5 x 3 @ 40 lbs
light
7
Jean
Hanks
7:00 AM
5 x 3 @ 40 lbs
7
lucy
lucier
12:00 PM
5 x 3 @ 40 lbs
8
Diane
Wegner
12:00 PM
5 x 3 @ 35 lbs
8
Jackie
O'Dowd
9:00 AM
5 x 3 @ 35 lbs
8
Kimberly
Hippeli
4:30 PM
5 x 3 @ 35 lbs
9
Sondra
Bloch
8:00 AM
5 x 3 @ 0 lbs
ring rows
9
Alinne
Dos Santos
4:30 PM
3 x 3 @ 60 lbs
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