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Components
Bench Press
You Pick 2
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
04/15/2016 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
75 (32/43)
Workout
04/15/2016 WOD
side lying windmills
pike pass through
walk the dog
rocking hip flexor
deep squat lat stretch
2 Rounds of:
5 push ups
10 band pull aparts
10 plank push up
20 hollow body rocks
Bench Press (3 x 8 building (SLOW TEMPO))
Bench Press
3 secs down; 2 sec pause; 2 secs up
You Pick 2 (2 Rounds for reps)
10 min EMOM
Option 1:
Single unders
Double Unders
Triple Unders??
-you choose the volume for 1 minute
Option 2:
Sit ups
Knee to chest
Kipping toe to bar
Strict Toe to bar (no kip; Kipping T2B accessory)
-you choose volume for 1 minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 15, 2016
Male Clients
1
Roger
Williams
3:30 PM
1 x 8 @ 195 lbs
2
Chris
Derwin
4:30 PM
1 x 8 @ 170 lbs
7.5 @ 175 fail
3
Mohiuddin
Ahmed
4:30 PM
1 x 8 @ 165 lbs
170 failed on 8th
3
Nikhil
Sethi
4:30 PM
1 x 8 @ 165 lbs
3 reps at 185lb
4
Chris
Hurley
6:00 AM
1 x 8 @ 155 lbs
4
John
Volpe
4:30 PM
1 x 8 @ 155 lbs
5
marc
razza
5:30 PM
1 x 8 @ 150 lbs
6
Ethan
Moeller
10:00 AM
1 x 8 @ 145 lbs
6
Keivan
Russo
OPEN GYM
1 x 8 @ 145 lbs
Post Fran
6
Ryan
Wallace
OPEN GYM
1 x 8 @ 145 lbs
7
Dennis
Connelly
5:00 AM
3 x 8 @ 135 lbs
115, 125, 135
7
Scott
Sinclair
10:00 AM
3 x 8 @ 135 lbs
7
Brent
French
4:30 PM
1 x 8 @ 135 lbs
4*155
7
Eric
Rogers
6:00 AM
1 x 8 @ 135 lbs
7
Greg
Gudejko
6:30 PM
1 x 8 @ 135 lbs
7
Jeff
Gordon
OPEN GYM
1 x 8 @ 135 lbs
115 125 135
7
Joe
Costa
4:30 PM
1 x 8 @ 135 lbs
7
Jon
Collette
8:00 AM
1 x 8 @ 135 lbs
140x7 fail on 8
7
Jonathan
Stickney
7:00 AM
1 x 8 @ 135 lbs
7
Kevin Cruz
l
5:00 AM
1 x 8 @ 135 lbs
115 135 115
7
Matt
Calhoun
5:30 PM
1 x 8 @ 135 lbs
7
Todd
Kinsman
5:00 AM
1 x 8 @ 135 lbs
8
Bill
Cooper
7:00 AM
1 x 8 @ 125 lbs
extra half set at 135
8
Hardik
Kohli
4:30 PM
1 x 8 @ 125 lbs
Failed on the 7th rep @ 135 twice
9
raj
choudary
5:30 PM
1 x 8 @ 115 lbs
felt week(right shoulder pain)
9
Rick
Smith
5:00 AM
1 x 8 @ 115 lbs
10
Brian
Dingman
7:00 AM
1 x 8 @ 110 lbs
95, 105, 110
11
Private
6:30 PM
1 x 8 @ 105 lbs
11
Jay
Clancy
6:00 AM
1 x 8 @ 105 lbs
11
Michael
Williamson
6:30 PM
1 x 8 @ 105 lbs
12
Carl
Donadio
3:30 PM
3 x 8 @ 85 lbs
1st set 65 2nd set 75
13
Sean
Slater
6:30 PM
1 x 6 @ 135 lbs
2 Sets building to 135 - failed after 6 reps
Female Clients
1
amy
castoldi
6:30 PM
1 x 8 @ 105 lbs
1
Heather
YoYo
5:00 AM
1 x 8 @ 105 lbs
1
Helene
Desjardins
3:30 PM
1 x 8 @ 105 lbs
2
Jacqui
Carroll
9:00 AM
3 x 8 @ 95 lbs
2
Sherry
Berger
3:30 PM
1 x 8 @ 95 lbs
65/75/85/95
3
Curran
Leahy
OPEN GYM
1 x 8 @ 90 lbs
4
Caitlin
Pond
4:30 PM
1 x 8 @ 85 lbs
4
Lisa
Zancewicz
5:00 AM
1 x 8 @ 85 lbs
5
Heather
Clancy
6:00 AM
1 x 8 @ 80 lbs
6
Bonnie
Santiago
4:30 PM
1 x 8 @ 75 lbs
6
Liz
Mason
6:00 AM
1 x 8 @ 75 lbs
6
Maria
Mattos
4:30 PM
1 x 8 @ 75 lbs
6
Maria
Maynard
5:00 AM
1 x 8 @ 75 lbs
6
Marissa
Papazian
5:00 AM
1 x 8 @ 75 lbs
6
Nicole
Mohamed
9:00 AM
1 x 8 @ 75 lbs
6
Rose
Seibold
4:30 PM
1 x 8 @ 75 lbs
55, 65, 75
7
Cathy
Milligan
8:00 AM
3 x 8 @ 70 lbs
8
Alinne
Dos Santos
4:30 PM
1 x 8 @ 65 lbs
8
Annie
Powell
6:00 AM
1 x 8 @ 65 lbs
8
Erica
Mahan
3:30 PM
1 x 8 @ 65 lbs
8
Jessica
Clancy
6:00 AM
1 x 8 @ 65 lbs
8
Kimberly
Hippeli
3:30 PM
1 x 8 @ 65 lbs
8
Marie
Mahan
3:30 PM
1 x 8 @ 65 lbs
8
Nicki
Rohloff
10:00 AM
1 x 8 @ 65 lbs
9
Aniella
Neiva
4:30 PM
1 x 8 @ 60 lbs
9
Coreen
Williamson
9:00 AM
1 x 8 @ 60 lbs
9
Debbie
Wong
8:00 AM
1 x 8 @ 60 lbs
9
Jean
Hanks
8:00 AM
1 x 8 @ 60 lbs
9
Jennifer
Houghtaling
7:00 AM
1 x 8 @ 60 lbs
9
Karen
Smith
9:00 AM
1 x 8 @ 60 lbs
9
Lamia
Hillerstrom
8:00 AM
1 x 8 @ 60 lbs
55 1st rep last 2 ,60
10
Andrea
Lam
6:30 PM
1 x 8 @ 55 lbs
10
Danielle
Fontaine
10:00 AM
1 x 8 @ 55 lbs
10
Jackie
Donadio
3:30 PM
1 x 8 @ 55 lbs
10
Justine
Mathieu
6:30 PM
1 x 8 @ 55 lbs
10
Kaitlyn
Stickney
5:00 AM
1 x 8 @ 55 lbs
10
Kathy
Bridge
8:00 AM
1 x 8 @ 55 lbs
60 last round
10
Liz
Nasser
5:00 AM
1 x 8 @ 55 lbs
11
Gail
Fanselow
6:00 AM
1 x 8 @ 50 lbs
12
Jess
Slater
6:30 PM
1 x 8 @ 40 lbs
1 set of 6 @ 55
13
Callie
Smith
8:00 AM
1 x 8 @ 35 lbs
13
Sandy
Brock
6:30 PM
1 x 8 @ 35 lbs
13
Sondra
Bloch
8:00 AM
1 x 8 @ 35 lbs
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