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Components
Deadlift
Xtreme Shredding Matrix
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
8/28/15 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
OPEN GYM
2:30 PM
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):
68 (27/41)
Workout
8/28/15 WOD
Deadlift (4x4 @60-70% across)
Deadlift
Xtreme Shredding Matrix (Time)
50 KBS (53/35lb) (70/44lb Rx+)
50 Sit ups
40 KBS
40 Sit ups
30 KBS
30 Sit ups
20 KBS
20 Sit ups
10 KBS
10 Sit ups
15 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 28, 2015
Male Clients
1
Chris
Jacques
6:30 PM
4 x 4 @ 315 lbs
315=70% at this point; probably more
1
Kyle
Nolan
6:00 AM
4 x 4 @ 315 lbs
2
Todd
Kinsman
5:00 AM
4 x 4 @ 285 lbs
3
Brendan
Sheehan
6:00 AM
4 x 4 @ 275 lbs
3
Maurice
Richard
4:30 PM
4 x 4 @ 275 lbs
3
Scott
Lacerra
10:00 AM
4 x 4 @ 275 lbs
3
Sean
O'Dowd
5:30 PM
4 x 4 @ 275 lbs
4
Bill
Arneth
7:00 AM
4 x 4 @ 265 lbs
5
David
Winchester
5:00 AM
4 x 4 @ 255 lbs
5
Matthew
Lape
5:00 AM
4 x 4 @ 255 lbs
6
Andrew
D'Angelo
6:00 AM
4 x 4 @ 235 lbs
7
Barry
Sullivan
2:30 PM
4 x 4 @ 225 lbs
7
Chris
Hurley
6:00 AM
4 x 4 @ 225 lbs
7
Jae
Chung
3:30 PM
4 x 4 @ 225 lbs
7
John
Maher
5:30 PM
4 x 4 @ 225 lbs
7
Nick
Fotos
5:30 PM
4 x 4 @ 225 lbs
7
Rick
Lucier
2:30 PM
4 x 4 @ 225 lbs
7
Scott
Cleversey
6:00 AM
4 x 4 @ 225 lbs
trap
8
Anthony
D'Angelo
6:00 AM
4 x 4 @ 220 lbs
9
raj
choudary
6:30 PM
4 x 4 @ 210 lbs
10
Bill
Cooper
9:00 AM
4 x 4 @ 205 lbs
still protecting knee
10
Brian
Dingman
7:00 AM
4 x 4 @ 205 lbs
11
Erik
Storm
6:00 AM
4 x 4 @ 185 lbs
12
Taylor
Shannon
5:00 AM
4 x 4 @ 155 lbs
13
Jared
Magsino
3:30 PM
4 x 4 @ 145 lbs
14
Michael
Williamson
5:30 PM
4 x 4 @ 135 lbs
15
Himanshu
Minocha
9:00 AM
4 x 4 @ 105 lbs
Female Clients
1
Bethany
Farrar
5:00 AM
4 x 4 @ 230 lbs
1
Heather
YoYo
5:00 AM
4 x 4 @ 230 lbs
2
Helene
Desjardins
10:00 AM
4 x 4 @ 225 lbs
2
Lisa
Zancewicz
5:00 AM
4 x 4 @ 225 lbs
3
Caitlin
Pond
4:30 PM
4 x 4 @ 205 lbs
3
Carissa
Couture
5:00 AM
4 x 4 @ 205 lbs
4
amy
castoldi
8:00 AM
4 x 4 @ 175 lbs
4
Bonnie
Santiago
3:30 PM
4 x 4 @ 175 lbs
4
Kelly
Sommerville
3:30 PM
4 x 4 @ 175 lbs
4
Liz
Mason
6:00 AM
4 x 4 @ 175 lbs
deload
4
Liz
Nasser
6:00 AM
4 x 4 @ 175 lbs
5
Kim
Cooper
9:00 AM
4 x 4 @ 165 lbs
6
Alinne
Dos Santos
6:30 PM
4 x 4 @ 155 lbs
6
Aniella
Neiva
6:30 PM
4 x 4 @ 155 lbs
6
Buffy
Buradagunta
3:30 PM
4 x 4 @ 155 lbs
6
Jessica
Clancy
6:00 AM
4 x 4 @ 155 lbs
7
Cathy
Milligan
7:00 AM
4 x 4 @ 150 lbs
8
Pam
Riddle
8:00 AM
4 x 4 @ 145 lbs
8
Rose
Seibold
6:00 AM
4 x 4 @ 145 lbs
9
Abby
Skaff
9:00 AM
4 x 4 @ 140 lbs
9
nicole
jacobs
10:00 AM
4 x 4 @ 140 lbs
9
Peg
Kinsman
5:00 AM
4 x 4 @ 140 lbs
10
chhavi
Goyal
5:30 PM
4 x 4 @ 135 lbs
10
Paula
Musgrave
6:00 AM
4 x 4 @ 135 lbs
10
Sara
Sullivan
5:00 AM
4 x 4 @ 135 lbs
11
Maria
Maynard
7:00 AM
4 x 4 @ 125 lbs
11
Nicole
D'Alessandro
6:00 AM
4 x 4 @ 125 lbs
11
Wendy
Li
9:00 AM
4 x 4 @ 125 lbs
12
Ritu
Minocha
9:00 AM
4 x 4 @ 105 lbs
13
Jackie
Donadio
6:00 AM
4 x 4 @ 100 lbs
14
Aleks
Pond
2:30 PM
4 x 4 @ 95 lbs
14
Kathy
Bridge
7:00 AM
4 x 4 @ 95 lbs
14
Kimberley
Bell
7:00 AM
4 x 4 @ 95 lbs
14
Marie
Mahan
9:00 AM
4 x 4 @ 95 lbs
15
Cristina
Mendoza
2:30 PM
4 x 4 @ 85 lbs
15
Vangie
Cleversey
7:00 AM
4 x 4 @ 85 lbs
16
Kimberly
Hippeli
10:00 AM
4 x 4 @ 75 lbs
16
Private
9:00 AM
4 x 4 @ 75 lbs
17
Bryana
Siqueira
2:30 PM
4 x 4 @ 55 lbs
17
Private
2:30 PM
4 x 4 @ 55 lbs
18
Patti
Palmer
7:00 AM
4 x 4 @ 35 lbs
elbow
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