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Components

clean complex

Fran

Fran+

Settings

Workout

04/14/2016 WOD

deadbugs
pike pass though
spiderman complex
4 point squat
PVC pipe front rack
PVC pipe lat
wall facing slides/back to wall shoulder flexion
5 BB RDL
5 clean extension
5 high pulls
5 hang power cleans
5 front squat w/ pause at the bottom
5 OHP
5 pull ups

clean complex (4 x 1 building high hang then above knee)

heavy single for complex

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fran+ (Time)

21-15-9
Thruster (135/85lb)
Chest to bar pull up

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 14, 2016

Male Clients

1

Mike
Collette

4:30 PM

1 x 1 @ 275 lbs

hit 300lb from high hang missed above knee

2

G-Man
St. Onge

6:30 PM

4 x 1 @ 225 lbs

3

Dan
Congel

3:30 PM

1 x 1 @ 205 lbs

4

Sean
Slater

5:30 PM

1 x 1 @ 185 lbs

4

Todd
Kinsman

5:00 AM

1 x 1 @ 185 lbs

5

Chris
Derwin

5:30 PM

1 x 1 @ 180 lbs

6

Bill
Cooper

7:00 AM

1 x 1 @ 175 lbs

6

Jeff
Gordon

12:00 PM

1 x 1 @ 175 lbs

6

Kyle
Nolan

6:00 AM

1 x 1 @ 175 lbs

6

Matthew
Lape

5:00 AM

1 x 1 @ 175 lbs

6

Nick
Capman

8:00 AM

1 x 1 @ 175 lbs

6

Rick
Smith

5:00 AM

1 x 1 @ 175 lbs

7

Brendan
Sheehan

6:00 AM

1 x 1 @ 165 lbs

7

Brent
French

OPEN GYM

1 x 1 @ 165 lbs

At nwc

7

Sabino
Lagattolla

6:00 AM

1 x 1 @ 165 lbs

failed at 175.

8

Chris
Gudejko

6:30 PM

1 x 1 @ 155 lbs

8

James
Sommerville

5:30 PM

1 x 1 @ 155 lbs

8

Joe
Costa

4:30 PM

1 x 1 @ 155 lbs

8

Kevin Cruz
l

6:00 AM

1 x 1 @ 155 lbs

95 115 135 145 155

8

Mohiuddin
Ahmed

5:30 PM

1 x 1 @ 155 lbs

8

Nikhil
Sethi

4:30 PM

1 x 1 @ 155 lbs

failed 175 lb

8

raj
choudary

12:00 PM

1 x 1 @ 155 lbs

8

Ryan
Wallace

12:00 PM

1 x 1 @ 155 lbs

9

Tony
Potenti

9:00 AM

4 x 2 @ 145 lbs

9

marc
razza

6:30 PM

1 x 1 @ 145 lbs

worked form

10

Private

6:30 PM

1 x 1 @ 135 lbs

10

dennis
paoloni

12:00 PM

1 x 1 @ 135 lbs

10

Mike
Mahan

4:30 PM

1 x 1 @ 135 lbs

11

Greg
Gudejko

6:30 PM

1 x 1 @ 125 lbs

12

Roger
Williams

12:00 PM

1 x 4 @ 115 lbs

working on form

12

Peter
Allain

7:00 AM

1 x 1 @ 115 lbs

13

Chris
Hurley

12:00 PM

1 x 1 @ 105 lbs

working on form - bb

14

Declan
Hoellein

3:30 PM

1 x 1 @ 95 lbs

14

Nanda
Kishore

6:30 PM

1 x 1 @ 95 lbs

Female Clients

1

Helene
Desjardins

3:30 PM

1 x 1 @ 160 lbs

2

amy
castoldi

6:30 PM

1 x 1 @ 125 lbs

2

Liz
Mason

6:00 AM

1 x 1 @ 125 lbs

2

Rachel 1-Rep
Sibley

3:30 PM

1 x 1 @ 125 lbs

3

Curran
Leahy

3:30 PM

1 x 1 @ 120 lbs

4

Jillisa
Smith

6:30 PM

1 x 1 @ 115 lbs

4

Lisa
Zancewicz

5:00 AM

1 x 1 @ 115 lbs

4

Marissa
Papazian

5:00 AM

1 x 1 @ 115 lbs

would've tried heavier if fran wasn't coming

5

Annie
Powell

6:00 AM

1 x 1 @ 110 lbs

5

Danielle
Fontaine

9:00 AM

1 x 1 @ 110 lbs

PR

6

Bonnie
Santiago

3:30 PM

1 x 1 @ 105 lbs

6

Nicki
Rohloff

12:00 PM

1 x 1 @ 105 lbs

6

Peg
Kinsman

5:00 AM

1 x 1 @ 105 lbs

7

Aniella
Neiva

4:30 PM

1 x 1 @ 100 lbs

7

Jean
Hanks

8:00 AM

1 x 1 @ 100 lbs

8

Private

6:30 PM

1 x 1 @ 95 lbs

8

Liz
Nasser

5:00 AM

1 x 1 @ 95 lbs

8

Nicole
St.Pierre

8:00 AM

1 x 1 @ 95 lbs

8

Paula
Musgrave

12:00 PM

1 x 1 @ 95 lbs

9

Cristina
Mendoza

7:00 AM

1 x 1 @ 90 lbs

9

Nicole
D'Alessandro

4:30 PM

1 x 1 @ 90 lbs

10

Erica
Mahan

10:00 AM

1 x 1 @ 85 lbs

10

Maria
Maynard

5:00 AM

1 x 1 @ 85 lbs

11

Sally
Harwood

6:00 AM

1 x 1 @ 80 lbs

12

Courtney
Cruz

5:00 AM

1 x 1 @ 75 lbs

12

Lamia
Hillerstrom

7:00 AM

1 x 1 @ 75 lbs

12

Rebecca
Welch

7:00 AM

1 x 1 @ 75 lbs

12

Ritu
Minocha

10:00 AM

1 x 1 @ 75 lbs

13

Karen
Smith

9:00 AM

1 x 1 @ 70 lbs

13

Kimberly
Hippeli

4:30 PM

1 x 1 @ 70 lbs

13

Marie
Mahan

3:30 PM

1 x 1 @ 70 lbs

14

Jackie
O'Dowd

9:00 AM

4 x 1 @ 65 lbs

15

Kathy
Bridge

7:00 AM

1 x 1 @ 60 lbs

15

Kimberley
Bell

7:00 AM

1 x 1 @ 60 lbs

16

Private

3:30 PM

1 x 1 @ 50 lbs

17

Cynthia
Fletcher

12:00 PM

1 x 1 @ 45 lbs

18

Agne
Stankevic

12:00 PM

4 x 1 @ 40 lbs