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Components
Back Squat
11916 (3)
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
1/19/2016 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
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):
87 (39/48)
Workout
1/19/2016 WOD
Back Squat (1x8@65% / 1x6@70% / 1x6@75% / 1x6@80%)
Back Squat
11916 (3) (3 Rounds for reps)
15 min EMOM
20/15 cal row (scale to complete within minute)
20 WBS (20/14) - UB goal (scale if needed)
10 pull-ups (Rx+ C2B) - UB Goal (scale if needed)
*complete each movement on the minute (5 rounds of each movement)
*score total reps for each movement (scored as 3 rounds)
100/75 cal total
100 WBS total
50 pull up total
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2016
Male Clients
1
Peter
Trettel
5:00 AM
1 x 6 @ 315 lbs
2
G-Man
St. Onge
6:30 PM
1 x 6 @ 290 lbs
3
David
Paquette
6:00 AM
1 x 6 @ 285 lbs
4
bob
champlin
12:00 PM
1 x 6 @ 275 lbs
185, 225, 245, 265
4
Syam
Buradagunta
6:30 PM
1 x 6 @ 275 lbs
5
Ryan
Wallace
12:00 PM
1 x 6 @ 255 lbs
215 230 245 255
6
Bill
Arneth
7:00 AM
1 x 6 @ 245 lbs
230, 215, 200
6
David
Winchester
5:00 AM
1 x 6 @ 245 lbs
6
Matthew
Lape
5:00 AM
1 x 6 @ 245 lbs
200/215/235/245
6
Sean
Slater
5:30 PM
1 x 6 @ 245 lbs
7
Kevin Cruz
l
6:00 AM
1 x 6 @ 240 lbs
195 210 225 240
8
Dan
Congel
4:30 PM
1 x 6 @ 235 lbs
9
Bill
Cooper
7:00 AM
1 x 6 @ 225 lbs
180,195,210,225
9
Mike
Mahan
3:30 PM
1 x 6 @ 225 lbs
185/205/215/225
9
Nick
Fotos
6:30 PM
1 x 6 @ 225 lbs
75%
10
Chris
Derwin
12:00 PM
1 x 6 @ 215 lbs
lr
10
PRANESSH
KANNAPPAN
7:00 AM
1 x 6 @ 215 lbs
11
Chris
Hurley
7:00 AM
1 x 6 @ 205 lbs
165/185/195
11
John
Volpe
7:30 PM
1 x 6 @ 205 lbs
165, 175, 185, 205
11
Tim
Welch
4:30 PM
1 x 6 @ 205 lbs
12
Private
6:30 PM
1 x 6 @ 200 lbs
12
Dennis
Connelly
8:00 AM
1 x 6 @ 200 lbs
190,185,190,200 (misread %s)
13
James
Sommerville
3:30 PM
1 x 6 @ 195 lbs
13
Rick
Smith
5:00 AM
1 x 6 @ 195 lbs
8@155 / 6@170 / 6@180
13
Scott
Cleversey
5:00 AM
1 x 6 @ 195 lbs
155/170/180/195
14
Brent
French
7:00 AM
1 x 6 @ 185 lbs
145165175185
14
Russell
Schwartz
6:00 AM
1 x 6 @ 185 lbs
15
Andrew
Smith
6:30 PM
1 x 6 @ 175 lbs
15
Chris
Gudejko
3:30 PM
1 x 6 @ 175 lbs
15
Eric
Anderson
3:30 PM
1 x 6 @ 175 lbs
15
Michael
Williamson
5:30 PM
1 x 6 @ 175 lbs
16
Brian
Hanks
7:30 PM
1 x 6 @ 160 lbs
120/130/140/150/160
17
Casey
Cullen
3:30 PM
1 x 6 @ 155 lbs
17
Greg
Gudejko
6:30 PM
1 x 6 @ 155 lbs
105, 120, 135, 155
17
Jason
Nixon
3:30 PM
1 x 6 @ 155 lbs
18
Declan
Hoellein
10:00 AM
1 x 6 @ 80 lbs
19
Brant
Lagoon
6:00 AM
1 x 6 @ 50 lbs
20
Dennis
Paoloni
9:00 AM
1 x 6 @ 0 lbs
bulgarian split squats, no Back squat
20
DJ
Gangan
7:00 AM
1 x 4 @ 155 lbs
95x8 115x6 135x6 155x4
Female Clients
1
Heather
YoYo
5:00 AM
1 x 6 @ 230 lbs
185, 200, 215
2
Carissa
Couture
4:30 PM
1 x 6 @ 200 lbs
2
Lisa
Zancewicz
5:00 AM
1 x 6 @ 200 lbs
3
Curran
Leahy
5:00 AM
1 x 6 @ 190 lbs
155, 165, 175, 190
4
Nicole
Mohamed
12:00 PM
1 x 6 @ 185 lbs
1 with missed depth
5
Sherry
Berger
3:30 PM
1 x 6 @ 180 lbs
145 for 8 157 for 6 168 for 6 180 for 6
6
Rose
Seibold
4:30 PM
1 x 6 @ 175 lbs
140, 150, 160
7
Paula
Musgrave
12:00 PM
1 x 6 @ 165 lbs
8
Nicole
Croteau
4:30 PM
1 x 6 @ 155 lbs
8
Pam
Riddle
5:00 AM
1 x 6 @ 155 lbs
125, 135,145,155
9
Jillisa
Smith
6:30 PM
1 x 6 @ 150 lbs
Felt vry light
10
Alinne
Dos Santos
6:30 PM
1 x 6 @ 145 lbs
10
Aniella
Neiva
5:30 PM
1 x 6 @ 145 lbs
115,125,135
10
Liz
Mason
6:00 AM
1 x 6 @ 145 lbs
115, 125, 135
10
Nicole
D'Alessandro
3:30 PM
1 x 6 @ 145 lbs
120, 130, 135, 145
11
Lily
Johnson
10:00 AM
1 x 6 @ 140 lbs
115, 120, 130, 140
11
Liz
Nasser
9:00 AM
1 x 6 @ 140 lbs
115 125 130
12
Jean
Hanks
8:00 AM
1 x 6 @ 130 lbs
13
Wendy
Li
10:00 AM
1 x 6 @ 125 lbs
14
Lamia
Hillerstrom
8:00 AM
1 x 6 @ 120 lbs
14
Marissa
Papazian
5:00 AM
1 x 6 @ 120 lbs
15
Jessica
Clancy
6:00 AM
1 x 6 @ 115 lbs
95, 100, 105, 115 felt good for not squating in 5 months
15
Karen
Smith
9:00 AM
1 x 6 @ 115 lbs
15
Karolyn
Choate
3:30 PM
1 x 6 @ 115 lbs
16
Coreen
Williamson
6:00 AM
1 x 6 @ 112 lbs
17
Kimberly
Hippeli
4:30 PM
1 x 6 @ 110 lbs
17
Nicole
St.Pierre
5:00 AM
1 x 6 @ 110 lbs
18
Buffy
Buradagunta
5:30 PM
1 x 6 @ 105 lbs
18
Debbie
Chung
9:00 AM
1 x 6 @ 105 lbs
18
Rebecca
Welch
4:30 PM
1 x 6 @ 105 lbs
19
Cynthia
Fletcher
12:00 PM
1 x 6 @ 100 lbs
19
Diane
Wegner
12:00 PM
1 x 6 @ 100 lbs
1 x 3 @103lbs
19
leslie
mccarthy
8:00 AM
1 x 6 @ 100 lbs
80 85 92 100
20
Abby
Skaff
10:00 AM
1 x 8 @ 95 lbs
20
Cristina
Mendoza
7:00 AM
1 x 6 @ 95 lbs
75,80,87,95
20
Joelle
Orloff
9:00 AM
1 x 6 @ 95 lbs
75,85,90,95
21
Courtney
Cruz
5:00 AM
1 x 6 @ 90 lbs
21
Kathy
Bridge
8:00 AM
1 x 6 @ 90 lbs
22
Kimberley
Bell
7:00 AM
1 x 6 @ 85 lbs
65, 70, 75, 80
23
Marie
Mahan
4:30 PM
1 x 6 @ 80 lbs
24
Lauren
Lyver
10:00 AM
1 x 6 @ 75 lbs
25
Christy
Cullen
3:30 PM
1 x 6 @ 65 lbs
25
Private
4:30 PM
1 x 6 @ 65 lbs
26
Anne
OBrien
10:00 AM
1 x 6 @ 60 lbs
27
Katie
Sommerville
3:30 PM
1 x 6 @ 55 lbs
28
Sondra
Bloch
8:00 AM
1 x 6 @ 26 lbs
squat to box with kb
29
Iswarya
Prabakar
7:00 AM
1 x 6 @ 25 lbs
started with posture correction. back squat with just the barbell
30
chhavi
Goyal
5:30 PM
1 x 3 @ 80 lbs
1x8 with 70; 6 with 75, 3 with 85
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