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Components
Push Jerk
200m row repeats x 10 ...
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
04/12/2016 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 (47/47)
Workout
04/12/2016 WOD
row 15 cals
active hamstring
pike pass through
wall press w/ breathing
wall slides/back to wall shoulder flexion
2 ROunds of:
10 band pulls
10 bent over rows
5 OHP
5 Push press
5 push jerk
Push Jerk (10 min to establish 5RM)
200m row repeats x 10 (1:00 rest between each) (10 Rounds for time)
200m row repeats x 10 (1:00 rest between each)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 12, 2016
Male Clients
1
Mike
Collette
9:00 AM
1 x 5 @ 250 lbs
2
Dan
Congel
4:30 PM
1 x 5 @ 215 lbs
3
Nick
Capman
4:30 PM
1 x 5 @ 210 lbs
4
Ken
Lysik
12:00 PM
1 x 5 @ 205 lbs
4
Syam
Buradagunta
5:30 PM
1 x 5 @ 205 lbs
5
David
Paquette
6:00 AM
1 x 5 @ 195 lbs
6
Chris
Derwin
12:00 PM
1 x 5 @ 191 lbs
4 @ 195 1 @ 205 pr? 5@ 191 5pm
7
marc
razza
6:30 PM
1 x 5 @ 185 lbs
195 x 4
7
Nick
Fotos
6:30 PM
1 x 5 @ 185 lbs
7
Sabino
Lagattolla
3:30 PM
1 x 5 @ 185 lbs
Hit 195 for 4.
8
Bill
Cooper
7:00 AM
1 x 5 @ 175 lbs
did 5 at 165 and 175 - may have more
8
Brendan
Sheehan
6:00 AM
1 x 5 @ 175 lbs
8
David
Winchester
5:00 AM
1 x 5 @ 175 lbs
8
Kyle
Nolan
9:00 AM
1 x 5 @ 175 lbs
had more in the tank
9
Brent
French
OPEN GYM
1 x 5 @ 165 lbs
9
Matthew
Lape
5:00 AM
1 x 5 @ 165 lbs
Failed 5th at 175....
9
Mike
D'Alessandro
5:30 PM
1 x 5 @ 165 lbs
working on form
9
Rick
Smith
5:00 AM
1 x 5 @ 165 lbs
3@185
9
Russell
Schwartz
6:00 AM
1 x 5 @ 165 lbs
175x2
10
Kevin Cruz
l
5:00 AM
1 x 5 @ 160 lbs
10
Nikhil
Sethi
4:30 PM
1 x 5 @ 160 lbs
11
Barry
Sullivan
9:00 AM
1 x 5 @ 155 lbs
11
Ethan
Moeller
7:30 PM
1 x 5 @ 155 lbs
11
george
burdick
3:30 PM
1 x 5 @ 155 lbs
12
Damon
Walsh
7:00 AM
1 x 5 @ 150 lbs
12
raj
choudary
5:30 PM
1 x 5 @ 150 lbs
12
Rick
Lucier
10:00 AM
1 x 5 @ 150 lbs
13
Chris
Hurley
12:00 PM
1 x 5 @ 145 lbs
13
Dennis
Connelly
5:00 AM
1 x 5 @ 145 lbs
1 at 155
13
Mike
Mahan
4:30 PM
1 x 5 @ 145 lbs
13
Mohiuddin
Ahmed
5:30 PM
1 x 5 @ 145 lbs
14
Hardik
Kohli
4:30 PM
1 x 5 @ 135 lbs
15
Private
6:30 PM
1 x 5 @ 125 lbs
15
Brant
Lagoon
6:00 AM
1 x 5 @ 125 lbs
15
dennis
paoloni
8:00 AM
1 x 5 @ 125 lbs
15
Todd
Kinsman
5:00 AM
1 x 5 @ 125 lbs
16
Brian
Hanks
7:30 PM
1 x 5 @ 115 lbs
16
Tim
Furbush
5:00 AM
1 x 5 @ 115 lbs
17
Greg
Gudejko
6:30 PM
1 x 5 @ 105 lbs
17
Peter
Allain
7:00 AM
1 x 5 @ 105 lbs
17
Robert
Lawrence
12:00 PM
1 x 5 @ 105 lbs
18
Andrew
Smith
5:30 PM
1 x 5 @ 95 lbs
18
David
Nute
5:00 AM
1 x 5 @ 95 lbs
1x4 @ 105
18
Tim
Martin
5:30 PM
1 x 5 @ 95 lbs
19
Eric
Rogers
5:30 PM
1 x 4 @ 165 lbs
19
Jon
Collette
5:00 AM
1 x 4 @ 160 lbs
19
Keivan
Russo
3:30 PM
1 x 4 @ 185 lbs
Mobility
Female Clients
1
Lynne
Rudert
6:30 PM
1 x 5 @ 185 lbs
2
Helene
Desjardins
3:30 PM
1 x 5 @ 150 lbs
failed 165 (got 2 reps)
3
Bethany
Farrar
4:30 PM
1 x 5 @ 145 lbs
4
Heather
YoYo
4:30 PM
1 x 5 @ 135 lbs
4
Liz
Mason
6:00 AM
1 x 5 @ 135 lbs
5
Erica
Mahan
8:00 AM
1 x 5 @ 130 lbs
1x3 @ 135
5
Rachel 1-Rep
Sibley
3:30 PM
1 x 5 @ 130 lbs
6
Buffy
Buradagunta
5:30 PM
1 x 5 @ 120 lbs
6
Curran
Leahy
4:30 PM
1 x 5 @ 120 lbs
3@125
7
Marissa
Papazian
5:00 AM
1 x 5 @ 115 lbs
7
Rose
Seibold
4:30 PM
1 x 5 @ 115 lbs
Got 4 at 125#
8
Jessica
Clancy
6:00 AM
1 x 5 @ 105 lbs
8
Paula
Musgrave
12:00 PM
1 x 5 @ 105 lbs
9
Annie
Powell
6:00 AM
1 x 5 @ 100 lbs
9
Nicole
D'Alessandro
5:30 PM
1 x 5 @ 100 lbs
10
Nicki
Rohloff
12:00 PM
1 x 5 @ 95 lbs
2 at 105
10
Nicole
St.Pierre
5:00 AM
1 x 5 @ 95 lbs
11
Cristina
Mendoza
7:00 AM
1 x 5 @ 90 lbs
11
Danielle
Fontaine
7:00 AM
1 x 5 @ 90 lbs
11
Karen
Smith
9:00 AM
1 x 5 @ 90 lbs
4 at 95
12
Coreen
Williamson
6:00 AM
1 x 5 @ 85 lbs
12
Private
6:30 PM
1 x 5 @ 85 lbs
12
Jean
Hanks
7:00 AM
1 x 5 @ 85 lbs
12
Jennifer
Houghtaling
8:00 AM
1 x 5 @ 85 lbs
13
Rhonda
Engelking
6:00 AM
1 x 5 @ 80 lbs
14
Carla
Lopez
7:30 PM
1 x 5 @ 75 lbs
14
Joelle
Orloff
9:00 AM
1 x 5 @ 75 lbs
14
Marie
Mahan
3:30 PM
1 x 5 @ 75 lbs
14
Ritu
Minocha
10:00 AM
1 x 5 @ 75 lbs
14
Sally
Harwood
6:00 AM
1 x 5 @ 75 lbs
14
Wendy
Li
12:00 PM
1 x 5 @ 75 lbs
15
Heather
Gudejko
6:30 PM
1 x 5 @ 70 lbs
Going easy on my leg
16
Kathy
Bridge
8:00 AM
1 x 5 @ 65 lbs
17
Diane
Wegner
12:00 PM
1 x 5 @ 60 lbs
17
Gail
Fanselow
7:00 AM
1 x 5 @ 60 lbs
17
Krist
Dhima
12:00 PM
1 x 5 @ 60 lbs
18
Private
3:30 PM
1 x 5 @ 55 lbs
19
Alex
Lazarov
5:30 PM
1 x 5 @ 35 lbs
19
Angela
Wiita
12:00 PM
1 x 5 @ 35 lbs
19
Cynthia
Fletcher
12:00 PM
1 x 5 @ 35 lbs
20
Callie
Smith
7:00 AM
5 x 5 @ 30 lbs
20
Sondra
Bloch
8:00 AM
1 x 5 @ 30 lbs
push press
21
Kim
Pare
12:00 PM
1 x 5 @ 25 lbs
21
Lisa
Kelley
12:00 PM
1 x 5 @ 25 lbs
22
Lisa
Zancewicz
5:00 AM
1 x 4 @ 125 lbs
4.25@125
22
nicole
jacobs
9:00 AM
1 x 4 @ 105 lbs
22
Liz
Nasser
9:00 AM
1 x 3 @ 110 lbs
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