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Components
Power Snatch + Hang P ...
Karen
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
05/12/2016 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):
75 (33/42)
Workout
05/12/2016 WOD
200m run
Walk the dog
Pike pass through
Active hamstring
Inchworm
Spider-Man
2 Rounds of:
SNATCH GRIP
-RDL
-DL
-Extension
-High pull
-Muscle snatch
10 front plate squats
Power Snatch + Hang Power snatch + High hang Snatch (4 x 1 building)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 5 mins
800m or CFP Lap or 1000 m row buy out not for time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 12, 2016
Male Clients
1
Chris
Jacques
5:30 PM
1 x 1 @ 155 lbs
2
Ken
Lysik
12:00 PM
1 x 1 @ 145 lbs
3
Chris
Ballesteros
6:30 PM
1 x 1 @ 135 lbs
felt pretty good
3
Peter
Trettel
3:30 PM
1 x 1 @ 135 lbs
95/105/125
3
Tony
Potenti
9:00 AM
1 x 1 @ 135 lbs
4
Bill
Arneth
7:00 AM
1 x 1 @ 125 lbs
4
Jae
Chung
9:00 AM
1 x 1 @ 125 lbs
4
Sabino
Lagattolla
7:30 PM
1 x 1 @ 125 lbs
Working the last pull.
5
Chris
Derwin
12:00 PM
1 x 1 @ 115 lbs
5
Joe
Costa
4:30 PM
1 x 1 @ 115 lbs
5
Jon
Collette
3:30 PM
1 x 1 @ 115 lbs
No energy @noon so I stopped and came back for Karen later
5
Kevin Cruz
l
6:00 AM
1 x 1 @ 115 lbs
95 105 115 Fail 125 High Hang
5
marc
razza
5:30 PM
1 x 1 @ 115 lbs
5
Nikhil
Sethi
4:30 PM
1 x 1 @ 115 lbs
6
Bill
Cooper
7:00 AM
1 x 1 @ 105 lbs
6
Chris
Gudejko
4:30 PM
1 x 1 @ 105 lbs
6
Rick
Smith
5:00 AM
1 x 1 @ 105 lbs
failed high hang @115
7
Barry
Sullivan
8:00 AM
1 x 1 @ 95 lbs
kept it light to skill
7
John
Volpe
7:30 PM
1 x 1 @ 95 lbs
25
7
Mike
Mahan
4:30 PM
1 x 1 @ 95 lbs
7
Nick
Capman
3:30 PM
1 x 1 @ 95 lbs
7
raj
choudary
6:30 PM
1 x 1 @ 95 lbs
7
Rick
Lucier
10:00 AM
1 x 1 @ 95 lbs
7
Sean
O'Dowd
10:00 AM
1 x 1 @ 95 lbs
8
Brian
Dingman
7:00 AM
1 x 1 @ 85 lbs
2 at 65, 2 at 85
8
Brian
Hanks
7:30 PM
1 x 1 @ 85 lbs
8
Hardik
Kohli
4:30 PM
1 x 1 @ 85 lbs
8
Roger
Williams
12:00 PM
1 x 1 @ 85 lbs
8
Ryan
Wallace
12:00 PM
1 x 1 @ 85 lbs
9
Robert
Lawrence
12:00 PM
1 x 1 @ 75 lbs
9
Scott
Sinclair
12:00 PM
1 x 1 @ 75 lbs
10
Brent
French
4:30 PM
4 x 1 @ 65 lbs
10
Carl
Donadio
8:00 AM
4 x 1 @ 65 lbs
Female Clients
1
Helene
Desjardins
3:30 PM
1 x 1 @ 105 lbs
2
Rose
Seibold
4:30 PM
1 x 1 @ 100 lbs
55, 75, 95
3
Bethany
Farrar
5:00 AM
1 x 1 @ 85 lbs
3
Liz
Mason
6:00 AM
1 x 1 @ 85 lbs
power + hang @ 95 missed high hang
4
Cathy
Milligan
8:00 AM
1 x 1 @ 80 lbs
5
amy
castoldi
6:00 AM
1 x 1 @ 75 lbs
5
Buffy
Buradagunta
5:30 PM
1 x 1 @ 75 lbs
5
Rachel 1-Rep
Sibley
6:00 AM
1 x 1 @ 75 lbs
6
Alinne
Dos Santos
4:30 PM
1 x 1 @ 70 lbs
6
Annie
Powell
6:00 AM
1 x 1 @ 70 lbs
6
Bonnie
Santiago
4:30 PM
1 x 1 @ 70 lbs
6
Jessica
Clancy
12:00 PM
1 x 1 @ 70 lbs
WITHOUT squat! Could not the full snatch into squat
6
Lisa
Zancewicz
5:00 AM
1 x 1 @ 70 lbs
75x2 w/o high
6
Melissa
Lal
4:30 PM
1 x 1 @ 70 lbs
6
Nicole
St.Pierre
5:00 AM
1 x 1 @ 70 lbs
7
Aniella
Neiva
5:30 PM
1 x 1 @ 65 lbs
7
Erica
Mahan
3:30 PM
1 x 1 @ 65 lbs
7
Marissa
Papazian
9:00 AM
1 x 1 @ 65 lbs
working on form
8
Sara
Sullivan
8:00 AM
1 x 1 @ 60 lbs
9
Lily
Hanks
7:30 PM
4 x 1 @ 55 lbs
missed high hang at 65
9
Carla
Lopez
7:30 PM
1 x 1 @ 55 lbs
9
Courtney
Cruz
5:00 AM
1 x 1 @ 55 lbs
9
Jean
Hanks
8:00 AM
1 x 1 @ 55 lbs
9
Kelly
Sommerville
4:30 PM
1 x 1 @ 55 lbs
9
Liz
Nasser
10:00 AM
1 x 1 @ 55 lbs
9
Nicki
Rohloff
12:00 PM
1 x 1 @ 55 lbs
10
Private
8:00 AM
1 x 1 @ 50 lbs
11
Debbie
Wong
9:00 AM
1 x 1 @ 45 lbs
11
Jackie
O'Dowd
10:00 AM
1 x 1 @ 45 lbs
11
Kathy
Bridge
8:00 AM
1 x 1 @ 45 lbs
11
Marie
Mahan
3:30 PM
1 x 1 @ 45 lbs
11
nicole
jacobs
9:00 AM
1 x 1 @ 45 lbs
try not to squat wide
11
Ritu
Minocha
10:00 AM
1 x 1 @ 45 lbs
12
Angela
Wiita
12:00 PM
1 x 1 @ 40 lbs
12
Rebecca
Welch
7:00 AM
1 x 1 @ 40 lbs
13
Anne
OBrien
10:00 AM
4 x 1 @ 35 lbs
13
Andrea
Lam
9:00 AM
1 x 1 @ 35 lbs
13
Cynthia
Fletcher
12:00 PM
1 x 1 @ 35 lbs
13
Kaitlyn
Stickney
6:00 AM
1 x 1 @ 35 lbs
13
Kimberly
Hippeli
4:30 PM
1 x 1 @ 35 lbs
13
Wendy
Li
12:00 PM
1 x 1 @ 35 lbs
14
Diane
Wegner
3:30 PM
1 x 1 @ 15 lbs
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