Show Workout in Full Screen
Auto Scroll Page
Components
Landmine Row
Single leg Hip Thrust
Goblin Smash
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
1/15/2016 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
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):
72 (26/46)
Workout
1/15/2016 WOD
Landmine Row (3x10 each arm)
Single leg Hip Thrust (3x10 each leg)
Goblin Smash (3 Rounds for reps)
6 rounds
10 Slam Balls
10 Goblet Squat (53/35lb) (70/44lb Rx+)
20 Renegade Row (10 each arm; 25/15lb Rx) (35/25lb Rx+)
Change movements every :30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 15, 2016
Male Clients
1
Kyle
Nolan
10:00 AM
1 x 10 @ 105 lbs
2
Brent
French
7:00 AM
1 x 10 @ 95 lbs
bb+50
2
David
Paquette
4:30 PM
1 x 10 @ 95 lbs
3
Dennis
Connelly
7:00 AM
1 x 10 @ 85 lbs
Bar + 40
3
Nick
Capman
4:30 PM
1 x 10 @ 85 lbs
3
Peter
Trettel
4:30 PM
1 x 10 @ 85 lbs
4
Bill
Cooper
8:00 AM
1 x 10 @ 80 lbs
65,75,80
4
Keivan
Russo
3:30 PM
1 x 10 @ 80 lbs
4
Ken
Lysik
3:30 PM
1 x 10 @ 80 lbs
5
Scott
Cleversey
5:00 AM
1 x 10 @ 76 lbs
Bird doggin w/Mr most improved...
6
Barry
Sullivan
7:00 AM
1 x 10 @ 75 lbs
6
Brendan
Sheehan
6:00 AM
1 x 10 @ 75 lbs
10#/20#/30# plates
6
Mark
DiRienzo
4:30 PM
1 x 10 @ 75 lbs
6
Matthew
Lape
5:00 AM
1 x 10 @ 75 lbs
Head to head with Scott.
6
Sabino
Lagattolla
4:30 PM
1 x 10 @ 75 lbs
7
Eric
Anderson
3:30 PM
1 x 10 @ 70 lbs
8
Carl
Donadio
3:30 PM
3 x 10 @ 65 lbs
8
David
Winchester
5:00 AM
3 x 10 @ 65 lbs
8
Brian
Hanks
4:30 PM
1 x 10 @ 65 lbs
9
Jason
Nixon
3:30 PM
3 x 10 @ 55 lbs
9
Greg
Gudejko
6:30 PM
1 x 10 @ 55 lbs
45, 55, 55
9
Rick
Smith
5:00 AM
1 x 10 @ 55 lbs
9
Todd
Kinsman
5:00 AM
1 x 10 @ 55 lbs
10
James
Sommerville
3:30 PM
1 x 10 @ 45 lbs
11
Michael
Williamson
6:30 PM
1 x 10 @ 15 lbs
12
Michael
Szabo
5:30 PM
3 x 10 @ 0 lbs
Female Clients
1
Curran
Leahy
5:00 AM
1 x 10 @ 65 lbs
1
Heather
YoYo
5:00 AM
1 x 10 @ 65 lbs
55,60
1
Kelsey
Rudert
5:30 PM
1 x 10 @ 65 lbs
1
Lisa
Zancewicz
5:00 AM
1 x 10 @ 65 lbs
1
Liz
Nasser
6:00 AM
1 x 10 @ 65 lbs
2
amy
castoldi
6:00 AM
1 x 10 @ 60 lbs
2
Pam
Riddle
5:00 AM
1 x 10 @ 60 lbs
3
Diane
Wegner
OPEN GYM
1 x 10 @ 57.5 lbs
4
Karolyn
Choate
3:30 PM
3 x 10 @ 55 lbs
4
Abby
Skaff
9:00 AM
1 x 10 @ 55 lbs
4
Annie
Powell
6:00 AM
1 x 10 @ 55 lbs
4
Carissa
Couture
5:00 AM
1 x 10 @ 55 lbs
4
Cathy
Milligan
7:00 AM
1 x 10 @ 55 lbs
45,50,55
4
Private
3:30 PM
1 x 10 @ 55 lbs
4
Jessica
Clancy
6:00 AM
1 x 10 @ 55 lbs
4
Jillisa
Smith
6:30 PM
1 x 10 @ 55 lbs
4
Julie
Squires
9:00 AM
1 x 10 @ 55 lbs
4
Kelly
Sommerville
10:00 AM
1 x 10 @ 55 lbs
4
Kimberly
Hippeli
5:00 AM
1 x 10 @ 55 lbs
4
Liz
Mason
6:00 AM
1 x 10 @ 55 lbs
4
Marissa
Papazian
5:00 AM
1 x 10 @ 55 lbs
4
Nicole
D'Alessandro
7:00 AM
1 x 10 @ 55 lbs
4
Peg
Kinsman
5:00 AM
1 x 10 @ 55 lbs
5
Jean
Hanks
7:00 AM
1 x 10 @ 50 lbs
5
Wendy
Li
10:00 AM
1 x 10 @ 50 lbs
6
Coreen
Williamson
6:00 AM
1 x 10 @ 45 lbs
6
Joanna
Wagner
8:00 AM
1 x 10 @ 45 lbs
6
Kathy
Bridge
8:00 AM
1 x 10 @ 45 lbs
6
Lamia
Hillerstrom
8:00 AM
1 x 10 @ 45 lbs
6
lucy
lucier
10:00 AM
1 x 10 @ 45 lbs
6
Private
8:00 AM
1 x 10 @ 45 lbs
6
Nicki
Rohloff
10:00 AM
1 x 10 @ 45 lbs
7
Anne
OBrien
10:00 AM
1 x 10 @ 40 lbs
7
chhavi
Goyal
5:30 PM
1 x 10 @ 40 lbs
7
Debbie
Chung
9:00 AM
1 x 10 @ 40 lbs
7
Joelle
Orloff
9:00 AM
1 x 10 @ 40 lbs
7
leslie
mccarthy
8:00 AM
1 x 10 @ 40 lbs
7
nicole
jacobs
9:00 AM
1 x 10 @ 40 lbs
40lb each round
7
Pam
Litchfield
8:00 AM
1 x 10 @ 40 lbs
7
Ritu
Minocha
10:00 AM
1 x 10 @ 40 lbs
8
Sondra
Bloch
8:00 AM
3 x 10 @ 35 lbs
8
Carla
Lopez
6:30 PM
1 x 10 @ 35 lbs
8
Jackie
Donadio
3:30 PM
1 x 10 @ 35 lbs
8
Jennifer
Houghtaling
8:00 AM
1 x 10 @ 35 lbs
8
Sandie
Hanlon
5:30 PM
1 x 10 @ 35 lbs
8
Sandy
Brock
5:30 PM
1 x 10 @ 35 lbs
Loading...
Powered By Wodify