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Body Weight Ninja
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
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Date
Workout
1/30/16 Prototype Games WOD 3 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM
8:00 AM
9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (10/19)
Workout
1/30/16 Prototype Games WOD 3
Body Weight Ninja (Time)
120 burpees onto plate
Partner 1: Deadlift Hold (225/135 Rx) (135/85 Scaled)
Partner 2: Burpees
*Hands over head full extension onto plate (facing plate not from side)
90 box jumps (24/20 in)
Partner 1: Handstand hold (Plank hold scaled)
Partner 2: Box jumps (24/20in)-step ups scaled
*full extension on box jumps
60 burpee box jumps (24/20 in)
Partner 1: Dead hang (cannot touch ground)
Partner 2: burpee box jump (24/20in)-step ups scaled
*full extension on box jumps
25 min cap*
Chipper format for time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 30, 2016
Male Clients
1
Mark
DiRienzo
7:00 AM
15:18
1
Mike
Collette
7:00 AM
15:18
#G irthAndGaunt
2
Ben
Gabriel
9:00 AM
19:44
2
Nick
Fotos
9:00 AM
19:44
3
Chris
Jacques
9:00 AM
22:52
4
Dan
Congel
9:00 AM
24:18
5
Dennis
Paoloni
9:00 AM
24:27
6
Mike
Mahan
9:00 AM
24:30
just made it
7
Todd
Kinsman
8:00 AM
21:58
With my bride. 155# DL plank hollow body hold
8
John
Volpe
9:00 AM
22:00
mod 135 20 in 120 burp hang lagit no fall
Female Clients
1
Heather
YoYo
7:00 AM
13:29
Partners with Liz!
1
Liz
Mason
8:00 AM
13:29
Partners with Heather
2
Erica
Mahan
9:00 AM
19:28
2
Marie
Mahan
9:00 AM
19:28
3
Julie
Squires
9:00 AM
19:59
w/ Kim Old But Competitive !
3
Kim
Cooper
9:00 AM
19:59
w/ Julie Old But Competitive!
4
Nicole
Mohamed
9:00 AM
20:08
with Nicole M
5
Rachel 1-Rep
Sibley
9:00 AM
20:48
with Amy
6
Cristina
Mendoza
7:00 AM
22:41
with curran :)
7
Courtney
Cruz
7:00 AM
23:58
first RX!!
8
Carissa
Couture
7:00 AM
24:21
9
Nicole
Croteau
9:00 AM
20:05
squat thrusts, step ups, 135 dl hold, plank hold, dead hang - par...
10
Bonnie
Santiago
9:00 AM
21:53
With Kelly :)
10
Kelly
Sommerville
9:00 AM
21:53
Partners with Bonnie :)
11
Karolyn
Choate
7:00 AM
22:24
thank you Helene!!
12
Jean
Hanks
8:00 AM
23:02
scaled
13
Jillisa
Smith
7:00 AM
23:53
13
Rose
Seibold
7:00 AM
23:53
In WOD we thrust!
14
Heather
Clancy
8:00 AM
24:01
Scaled+ lol 15"jumps
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