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Components
Front Squat
Wideouts
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
12/21/15 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
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):
102 (52/50)
Workout
12/21/15 WOD
Front Squat (Establish a 1RM/ heavy single (12-15 min))
Front Squat
Wideouts (Calories)
Rowing intervals
:30 on/ 2:00 rest x 8
*Score total calories; intensity 90%+
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Whiteboard:
Monday, December 21, 2015
Male Clients
1
Mike
Collette
9:00 AM
1 x 1 @ 400 lbs
15lb PR; year end goal reached!
2
Ben
Gabriel
OPEN GYM
1 x 1 @ 380 lbs
305, 335, 350, 365, 380, 401(miss x2)
3
Chris
Ballesteros
6:30 PM
1 x 1 @ 365 lbs
failed 380, 40lb pr
4
Chris
Jacques
6:30 PM
1 x 1 @ 345 lbs
30lb PR
5
Dan
Congel
3:30 PM
1 x 1 @ 315 lbs
5
G-Man
St. Onge
5:30 PM
1 x 1 @ 315 lbs
3x4 drop sets at 225
6
David
Paquette
6:00 AM
1 x 1 @ 305 lbs
6
Jeremiah
Lechleiter
4:30 PM
1 x 1 @ 305 lbs
7
Nick
Capman
4:30 PM
1 x 1 @ 300 lbs
8
marc
razza
5:30 PM
1 x 1 @ 295 lbs
failed 300
8
Syam
Buradagunta
5:30 PM
1 x 1 @ 295 lbs
iffy depth
9
Sean
O'Dowd
5:30 PM
1 x 1 @ 290 lbs
10
bob
champlin
9:00 AM
1 x 1 @ 285 lbs
11
Ryan
Wallace
12:00 PM
1 x 1 @ 275 lbs
missed 305
11
Sabino
Lagattolla
4:30 PM
1 x 1 @ 275 lbs
PR from before. Failed 285.
12
David
Winchester
5:00 AM
1 x 1 @ 265 lbs
12
Keivan
Russo
4:30 PM
1 x 1 @ 265 lbs
Boom!
12
Nick
Fotos
5:30 PM
1 x 1 @ 265 lbs
13
Bill
Cooper
7:00 AM
1 x 1 @ 260 lbs
5# PR
13
Mark
DiRienzo
12:00 PM
1 x 1 @ 260 lbs
14
Kevin Cruz
l
5:00 AM
1 x 1 @ 255 lbs
Failed 270
14
Sean
Slater
6:30 PM
1 x 1 @ 255 lbs
15
Mark
Higgins
3:30 PM
1 x 1 @ 250 lbs
15
Matthew
Lape
5:00 AM
1 x 1 @ 250 lbs
Failed 265....
16
Andrew
D'Angelo
6:00 AM
1 x 1 @ 235 lbs
16
george
burdick
12:00 PM
1 x 1 @ 235 lbs
16
Mike
Mahan
3:30 PM
1 x 1 @ 235 lbs
failed 250
16
Nikhil
Sethi
4:30 PM
1 x 1 @ 235 lbs
30 lb PR, psyched
17
Rick
Smith
5:00 AM
1 x 1 @ 230 lbs
18
Brendan
Sheehan
6:00 AM
1 x 1 @ 225 lbs
18
Chris
Hurley
12:00 PM
1 x 1 @ 225 lbs
18
Jasmin
Bertovic
7:00 AM
1 x 1 @ 225 lbs
19
Brent
French
6:00 AM
1 x 1 @ 216 lbs
20
James
Sommerville
7:30 PM
1 x 1 @ 215 lbs
20
Kyle
Nolan
6:00 AM
1 x 1 @ 215 lbs
20
Scott
Cleversey
6:00 AM
1 x 1 @ 215 lbs
21
Rick
Lucier
10:00 AM
1 x 1 @ 210 lbs
22
Chris
Gudejko
5:30 PM
1 x 1 @ 195 lbs
22
KEITH
DEJESUS
OPEN GYM
1 x 1 @ 195 lbs
23
Dennis
Connelly
5:00 AM
1 x 1 @ 190 lbs
24
Private
5:30 PM
1 x 1 @ 185 lbs
24
John
Volpe
7:30 PM
1 x 1 @ 185 lbs
25 25 10 5 2.5
24
Michael
Williamson
4:30 PM
1 x 1 @ 185 lbs
25
Brian
Hanks
7:30 PM
1 x 1 @ 175 lbs
25
David
Nute
3:30 PM
1 x 1 @ 175 lbs
failed 185 lbs
25
John
Bruce
5:30 PM
1 x 1 @ 175 lbs
form work
26
Greg
Gudejko
6:30 PM
1 x 1 @ 145 lbs
26
Hardik
Kohli
7:30 PM
1 x 1 @ 145 lbs
27
dennis
paoloni
4:30 PM
1 x 1 @ 135 lbs
PULLED QL
27
Matt
Calhoun
5:30 PM
1 x 1 @ 135 lbs
28
PRANESSH
KANNAPPAN
7:00 AM
1 x 3 @ 125 lbs
29
Declan
Hoellein
10:00 AM
1 x 1 @ 115 lbs
Female Clients
1
Heather
YoYo
4:30 PM
1 x 1 @ 236 lbs
1 pound pr failed 240
2
Helene
Desjardins
3:30 PM
1 x 1 @ 220 lbs
2
Lisa
Zancewicz
5:00 AM
1 x 1 @ 220 lbs
3
Rose
Seibold
3:30 PM
1 x 1 @ 215 lbs
4
Carissa
Couture
3:30 PM
1 x 1 @ 210 lbs
5
Kelly
Sommerville
4:30 PM
1 x 1 @ 205 lbs
6
Bonnie
Santiago
4:30 PM
1 x 1 @ 185 lbs
6
Nicole
Mohamed
9:00 AM
1 x 1 @ 185 lbs
failed 200
7
Kelsey
Rudert
6:30 PM
1 x 1 @ 180 lbs
8
Danielle
Ward
4:30 PM
1 x 1 @ 170 lbs
9
Jacqui
Carroll
9:00 AM
1 x 1 @ 165 lbs
cud not get 185
9
Liz
Mason
6:00 AM
1 x 1 @ 165 lbs
failed 170
10
Liz
Nasser
5:00 AM
1 x 1 @ 160 lbs
10
Pam
Riddle
5:00 AM
1 x 1 @ 160 lbs
11
Andrea
Lam
3:30 PM
1 x 1 @ 155 lbs
11
Paula
Musgrave
12:00 PM
1 x 1 @ 155 lbs
12
Marissa
Papazian
12:00 PM
1 x 1 @ 145 lbs
Failed 155# twice, 150# once
13
Cathy
Milligan
7:00 AM
1 x 1 @ 140 lbs
13
Jean
Hanks
7:00 AM
1 x 1 @ 140 lbs
13
Julie
Squires
9:00 AM
1 x 1 @ 140 lbs
13
Sara
Sullivan
6:30 PM
1 x 1 @ 140 lbs
14
Nicole
Moore
10:00 AM
1 x 3 @ 135 lbs
3 x 85, 105, 115, 125, 135
14
Lily
Johnson
12:00 PM
1 x 1 @ 135 lbs
14
Peg
Kinsman
7:00 AM
1 x 1 @ 135 lbs
14
Wendy
Li
12:00 PM
1 x 1 @ 135 lbs
15
Marybeth
Ashton
3:30 PM
1 x 1 @ 130 lbs
16
Abby
Skaff
9:00 AM
1 x 1 @ 125 lbs
16
Buffy
Buradagunta
12:00 PM
1 x 1 @ 125 lbs
16
Danielle
Fontaine
3:30 PM
1 x 1 @ 125 lbs
16
Kerri
Padgett
5:30 PM
1 x 1 @ 125 lbs
16
Krist
Dhima
5:30 PM
1 x 1 @ 125 lbs
16
nicole
jacobs
9:00 AM
1 x 1 @ 125 lbs
130 no dice
17
Kimberly
Hippeli
6:30 PM
1 x 1 @ 120 lbs
18
Carrie
Dangelo
6:00 AM
1 x 1 @ 115 lbs
18
leslie
mccarthy
5:00 AM
1 x 1 @ 115 lbs
18
Lily
Hanks
7:30 PM
1 x 1 @ 115 lbs
1RM @135
19
Private
10:00 AM
1 x 1 @ 110 lbs
20
Joelle
Orloff
9:00 AM
1 x 1 @ 105 lbs
20
Patti
Palmer
3:30 PM
1 x 1 @ 105 lbs
21
Priya
Nute
3:30 PM
1 x 3 @ 100 lbs
1x3 35, 55, 75, 85, 95, 100
21
Sandy
Brock
5:30 PM
1 x 1 @ 100 lbs
Could go higher, did not fail
22
Betty
Kochergin
5:00 AM
1 x 1 @ 95 lbs
23
Marie
Mahan
3:30 PM
1 x 1 @ 90 lbs
24
Bella
Lagattolla
4:30 PM
1 x 1 @ 85 lbs
20 more than last time
24
Cynthia
Fletcher
12:00 PM
1 x 1 @ 85 lbs
25
Anne
OBrien
10:00 AM
1 x 1 @ 80 lbs
26
Kathy
Bridge
7:00 AM
1 x 1 @ 70 lbs
26
Private
5:30 PM
1 x 1 @ 70 lbs
27
Iswarya
Prabakar
7:00 AM
1 x 15 @ 45 lbs
45
28
Cristina
Mendoza
7:00 AM
1 x 1 @ 0 lbs
dead bugs, reverse crunch
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