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Components
Chin Up
Turkish Get Up
Tabatta Times
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
04/19/2016 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):
58 (34/24)
Workout
04/19/2016 WOD
side lying windmills
pike pass through
dead bugs
deep squat w/ lat stretch
20 hollow body rocks
10 push ups
10 plank push ups
Chin Up (4 x 4)
Turkish Get Up (4 x 2 each side)
Turkish Get Up
Tabatta Times (4 Rounds for reps)
:20/:10x8 each movement
Push Up (HSPU Rx+)
Hollow body hold
Strict Pull up
Slam Ball
Gymnastics
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 19, 2016
Male Clients
1
Sean
O'Dowd
7:30 PM
4 x 52
2
Andrew
D'Angelo
6:00 AM
4 x 4
2
Brendan
Sheehan
6:00 AM
4 x 4
0/10/20/30 lbs
2
Brent
French
5:00 AM
4 x 4
2
Brian
Dingman
7:00 AM
4 x 4
2
Chris
Ballesteros
5:30 PM
4 x 4
70lbs.....96lbs for 2
2
Chris
Derwin
12:00 PM
4 x 4
20lb vest
2
Declan
Hoellein
3:30 PM
4 x 4
2
Eric
Rogers
6:00 AM
4 x 4
10,20
2
G-Man
St. Onge
5:30 PM
4 x 4
70
2
Hardik
Kohli
4:30 PM
4 x 4
2
Joe
Costa
4:30 PM
4 x 4
2
Keivan
Russo
4:30 PM
4 x 4
20lbs
2
Kyle
Nolan
12:00 PM
4 x 4
Vest
2
marc
razza
6:30 PM
4 x 4
44, 53, 53, 70
2
Matthew
Lape
5:00 AM
4 x 4
2
Michael
Williamson
7:30 PM
4 x 4
0, 10, 10, 15
2
Mohiuddin
Ahmed
5:30 PM
4 x 4
20 lb vest
2
Nick
Capman
4:30 PM
4 x 4
2
Nick
Fotos
6:30 PM
4 x 4
2
Nikhil
Sethi
4:30 PM
4 x 4
20 lbs
2
Peter
Allain
7:00 AM
4 x 4
Strict
2
Rick
Smith
5:00 AM
4 x 4
20# vest
2
Russell
Schwartz
6:00 AM
4 x 4
2
Sabino
Lagattolla
3:30 PM
4 x 4
2
Syam
Buradagunta
5:30 PM
4 x 4
vest
2
Todd
Kinsman
5:00 AM
4 x 4
3
John
Bruce
5:30 PM
4 x 36
easy ring rows
4
David
Paquette
6:00 AM
4 x 4
4
dennis
paoloni
9:00 AM
4 x 4
4
Greg
Gudejko
6:30 PM
4 x 4
4
Sean
Slater
6:30 PM
3 x 4
Negatives
4
Tim
Martin
5:30 PM
4 x 4
5
Marc
Mespelli
7:30 PM
4 x 0
20 Min assault
Female Clients
1
amy
castoldi
3:30 PM
4 x 4
15lbs
1
Bethany
Farrar
6:30 PM
4 x 4
1
Buffy
Buradagunta
5:30 PM
4 x 4
1
Curran
Leahy
7:00 AM
4 x 4
work on keeping knees straight
1
Erica
Mahan
9:00 AM
4 x 4
1
Heather
YoYo
7:00 AM
4 x 4
18, 26, 44lkb
1
Lisa
Zancewicz
6:00 AM
4 x 4
1
Liz
Mason
6:00 AM
4 x 4
bw, 5, 15, 26
1
Marissa
Papazian
5:00 AM
4 x 4
10# plate
1
Paula
Musgrave
12:00 PM
4 x 4
1
Sara
Sullivan
5:30 PM
4 x 4
4th one was weak
2
Kimberley
Bell
8:00 AM
4 x 16
red/orange
3
Diana
Maddock
7:30 PM
4 x 8
ring rows
4
Carla
Lopez
7:30 PM
4 x 4
4
Cristina
Mendoza
7:00 AM
4 x 4
eccentric
4
Jess
Slater
6:30 PM
4 x 4
Negatives
4
Jessica
Clancy
7:00 AM
4 x 4
eccentric
4
Kaitlyn
Stickney
6:00 AM
4 x 4
4
Kimberly
Hippeli
9:00 AM
4 x 4
4
Maria
Maynard
5:00 AM
4 x 4
jump up - slow down
4
Peg
Kinsman
5:00 AM
4 x 4
Red band
4
Rose
Seibold
6:30 PM
4 x 4
Eccentric
4
Sandie
Hanlon
10:00 AM
4 x 4
with purple and red bands
5
Sandy
Rodrigues
12:00 PM
2 x 3
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