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Components
Hang Power Snatch
Run away Weights
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
7/14/15 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
12:00 PM
2:30 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):
88 (40/48)
Workout
7/14/15 WOD
Hang Power Snatch (5x2; from high hang (building each set))
Hang Power Snatch
10 min spent on technique
Run away Weights (Weight)
Every 3 min for 12 min *(so 4 rds)
5 Hang power cleans
5 push press
5 Push jerks
200m sprint
*Build in weight each round; have weights mapped and sorted out prior to starting
**Score heaviest weight and indicate round times in notes
Buy out:
3 rds
10 banded Y's
10 banded T's
10 Banded row to external rotation
100ft farmers carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2015
Male Clients
1
Mike
Collette
2:30 PM
1 x 2 @ 175 lbs
2
Sean
O'Dowd
12:00 PM
1 x 2 @ 165 lbs
3
Jeremiah
Lechleiter
4:30 PM
1 x 2 @ 155 lbs
4
Cullen
Franz
5:00 AM
1 x 2 @ 145 lbs
4
G-Man
St. Onge
5:00 AM
1 x 2 @ 145 lbs
5
Chris
Jacques
6:30 PM
1 x 2 @ 135 lbs
6
Ken
Lysik
12:00 PM
1 x 2 @ 120 lbs
7
Jon
Collette
10:00 AM
5 x 2 @ 115 lbs
7
Brendan
Sheehan
6:00 AM
1 x 2 @ 115 lbs
7
Kyle
Nolan
10:00 AM
1 x 2 @ 115 lbs
poor form - need to work on it
7
marc
razza
6:30 PM
1 x 2 @ 115 lbs
7
Nick
Fedor
12:00 PM
1 x 2 @ 115 lbs
7
Rick
Smith
7:30 PM
1 x 2 @ 115 lbs
1@125
7
Sabino
Lagattolla
3:30 PM
1 x 2 @ 115 lbs
good pull on 125, but need to get under it.
8
Andrew
D'Angelo
6:00 AM
5 x 2 @ 105 lbs
8
Don
Salois
4:30 PM
1 x 2 @ 105 lbs
8
Marc
Mespelli
7:30 PM
1 x 2 @ 105 lbs
8
Rick
Lucier
2:30 PM
1 x 2 @ 105 lbs
8
Ryan
Wallace
12:00 PM
1 x 2 @ 105 lbs
8
Syam
Buradagunta
4:30 PM
1 x 2 @ 105 lbs
9
Chris
Derwin
5:30 PM
1 x 2 @ 100 lbs
9
Kevin Cruz
l
7:00 AM
1 x 2 @ 100 lbs
65 85 95 95 100
10
Todd
Kinsman
5:00 AM
5 x 2 @ 95 lbs
10
Anthony
D'Angelo
2:30 PM
1 x 2 @ 95 lbs
10
Barry
Sullivan
3:30 PM
1 x 2 @ 95 lbs
10
Bill
Cooper
6:00 AM
1 x 2 @ 95 lbs
10
Chris
Hurley
12:00 PM
1 x 2 @ 95 lbs
10
David
Paquette
4:30 PM
1 x 2 @ 95 lbs
10
David
Winchester
7:00 AM
1 x 2 @ 95 lbs
10
dennis
paoloni
12:00 PM
1 x 2 @ 95 lbs
10
Jesse
Dimick
12:00 PM
1 x 2 @ 95 lbs
10
Scott
Lacerra
5:00 AM
1 x 2 @ 95 lbs
10
Tim
Welch
10:00 AM
1 x 2 @ 95 lbs
11
Joe
Costa
6:30 PM
1 x 2 @ 85 lbs
11
Jonathan
Ashton
3:30 PM
1 x 2 @ 85 lbs
11
Keivan
Russo
6:00 AM
1 x 2 @ 85 lbs
11
Sean
Clemens
7:30 PM
1 x 2 @ 85 lbs
11
William
D'Angelo
2:30 PM
1 x 2 @ 85 lbs
12
Greg
Gudejko
6:30 PM
5 x 2 @ 65 lbs
12
Ryan
Hardenbrook
9:00 AM
1 x 2 @ 65 lbs
Female Clients
1
Caitlin
Pond
5:00 AM
1 x 2 @ 95 lbs
2
Bethany
Farrar
5:00 AM
1 x 2 @ 90 lbs
3
Buffy
Buradagunta
9:00 AM
1 x 2 @ 75 lbs
3
Curran
Leahy
5:00 AM
1 x 2 @ 75 lbs
3
Heather
YoYo
5:00 AM
1 x 2 @ 75 lbs
3
Kim
Cooper
9:00 AM
1 x 2 @ 75 lbs
3
Liz
Mason
6:00 AM
1 x 2 @ 75 lbs
3
Nicole
Moore
4:30 PM
1 x 2 @ 75 lbs
3
Rose
Seibold
6:00 AM
1 x 2 @ 75 lbs
4
Breana
Mahan
12:00 PM
1 x 2 @ 65 lbs
4
Erica
Mahan
12:00 PM
1 x 2 @ 65 lbs
4
Helene
Desjardins
12:00 PM
1 x 2 @ 65 lbs
4
Jacqui
Carroll
9:00 AM
1 x 2 @ 65 lbs
4
Jessica
Clancy
8:00 AM
1 x 2 @ 65 lbs
4
Liz
Nasser
6:00 AM
1 x 2 @ 65 lbs
keep working on form
4
Maria
Maynard
5:00 AM
1 x 2 @ 65 lbs
4
Rachel 1-Rep
Sibley
4:30 PM
1 x 2 @ 65 lbs
first time snatching
5
Carissa
Couture
5:00 AM
1 x 2 @ 60 lbs
5
Cristina
Mendoza
7:00 AM
1 x 2 @ 60 lbs
5
leslie
mccarthy
5:00 AM
1 x 2 @ 60 lbs
5
Lily
Johnson
4:30 PM
1 x 2 @ 60 lbs
5
Paula
Musgrave
12:00 PM
1 x 2 @ 60 lbs
6
Private
5:30 PM
5 x 2 @ 55 lbs
6
Agne
Stankevic
12:00 PM
1 x 2 @ 55 lbs
6
Heather
Clancy
5:00 AM
1 x 2 @ 55 lbs
6
Lisa
Zancewicz
5:00 AM
1 x 2 @ 55 lbs
bad wrist
6
Nicki
Rohloff
12:00 PM
1 x 2 @ 55 lbs
6
Peg
Kinsman
5:00 AM
1 x 2 @ 55 lbs
7
Bonnie
Santiago
12:00 PM
1 x 2 @ 50 lbs
7
Coreen
Williamson
7:00 AM
1 x 2 @ 50 lbs
7
Pam
Riddle
7:00 AM
1 x 2 @ 50 lbs
8
Cynthia
Fletcher
12:00 PM
1 x 2 @ 45 lbs
8
Kathy
Bridge
7:00 AM
1 x 2 @ 45 lbs
8
Krist
Dhima
12:00 PM
1 x 2 @ 45 lbs
8
Wendy
Li
10:00 AM
1 x 2 @ 45 lbs
9
Carrie
Dangelo
6:00 AM
1 x 2 @ 40 lbs
10
Private
6:30 PM
1 x 2 @ 35 lbs
10
Debbie
Wong
10:00 AM
1 x 2 @ 35 lbs
10
Julie
Squires
9:00 AM
1 x 2 @ 35 lbs
10
Marie
Mahan
12:00 PM
1 x 2 @ 35 lbs
10
Nicole
Correnti
5:30 PM
1 x 2 @ 35 lbs
10
Rebecca
Welch
6:00 AM
1 x 2 @ 35 lbs
10
Sandie
Hanlon
12:00 PM
1 x 2 @ 35 lbs
10
Shayna
Ashton
4:30 PM
1 x 2 @ 35 lbs
10
Vangie
Cleversey
6:00 AM
1 x 2 @ 35 lbs
11
shania
ashton
4:30 PM
1 x 2 @ 25 lbs
12
ann
gary
8:00 AM
3 x 5 @ 20 lbs
13
Jennifer
Houghtaling
8:00 AM
1 x 2 @ 0 lbs
60 lbs
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