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Components
Overhead Squat
Hay bale
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
02/03/2016 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
7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
85 (40/45)
Workout
02/03/2016 WOD
Overhead Squat (EMOM 6x4 (60-70% across))
Overhead Squat
Hay bale (4 Rounds for reps)
4 rds each; 1:00 Max reps each movement
Heavy Farmers carry (length of gym is 1 rep)
Strict Push ups
Slam balls (20/10lb)
Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 03, 2016
Male Clients
1
G-Man
St. Onge
5:30 PM
1 x 4 @ 185 lbs
2
Mike
Collette
4:30 PM
6 x 4 @ 170 lbs
3
bob
champlin
9:00 AM
1 x 4 @ 155 lbs
4x135, 145, 155
4
Bill
Arneth
7:00 AM
1 x 4 @ 145 lbs
5
Chris
Derwin
5:30 PM
1 x 4 @ 120 lbs
6
Brendan
Sheehan
6:00 AM
1 x 4 @ 115 lbs
6
Matthew
Lape
5:00 AM
1 x 4 @ 115 lbs
6x4 @ 115
6
Sean
Slater
5:30 PM
1 x 4 @ 115 lbs
6
Syam
Buradagunta
5:30 PM
1 x 4 @ 115 lbs
7
Rick
Smith
5:00 AM
6 x 4 @ 95 lbs
7
Chris
Jacques
5:00 AM
1 x 4 @ 95 lbs
technique
7
Jae
Chung
3:30 PM
1 x 4 @ 95 lbs
7
Kevin Cruz
l
5:00 AM
1 x 4 @ 95 lbs
from ground
7
marc
razza
10:00 AM
1 x 4 @ 95 lbs
7
Russell
Schwartz
6:00 AM
1 x 4 @ 95 lbs
115 first two
7
Sabino
Lagattolla
3:30 PM
1 x 4 @ 95 lbs
8
Barry
Sullivan
10:00 AM
1 x 4 @ 85 lbs
8
Nick
Capman
4:30 PM
1 x 4 @ 85 lbs
9
Brent
French
7:00 AM
6 x 4 @ 75 lbs
9
PRANESSH
KANNAPPAN
5:30 PM
6 x 4 @ 75 lbs
9
Private
6:30 PM
1 x 4 @ 75 lbs
9
Chris
Hurley
6:00 AM
1 x 4 @ 75 lbs
better form
9
Tim
Welch
3:30 PM
1 x 4 @ 75 lbs
10
Bill
Cooper
7:00 AM
6 x 4 @ 65 lbs
worked on form
10
george
burdick
7:30 PM
6 x 4 @ 65 lbs
needs work, like wod sucked at this
10
Rick
Lucier
10:00 AM
6 x 4 @ 65 lbs
10
Chris
Ballesteros
6:30 PM
4 x 4 @ 65 lbs
form
10
David
Winchester
5:00 AM
1 x 4 @ 65 lbs
10
John
Volpe
7:30 PM
1 x 4 @ 65 lbs
10 10
10
Michael
Williamson
7:30 PM
1 x 4 @ 65 lbs
11
Dennis
Connelly
5:00 AM
6 x 4 @ 55 lbs
12
Chris
Gudejko
4:30 PM
6 x 4 @ 45 lbs
13
Himanshu
Minocha
3:30 PM
6 x 4 @ 35 lbs
13
Scott
Sinclair
10:00 AM
6 x 4 @ 35 lbs
14
Brian
Hanks
6:30 PM
6 x 4 @ 15 lbs
working on form
14
Kenneth
Milligan
6:30 PM
4 x 4 @ 15 lbs
workin on form
14
Marc
Mespelli
6:30 PM
4 x 4 @ 15 lbs
working on form
14
Keivan
Russo
4:30 PM
1 x 4 @ 15 lbs
Tight lat lyfeee
15
Kyle
Nolan
6:00 AM
6 x 4 @ 0 lbs
155 front squat
15
Michael
Szabo
5:30 PM
6 x 4 @ 0 lbs
Female Clients
1
amy
castoldi
6:30 PM
6 x 4 @ 105 lbs
2
Liz
Mason
6:00 AM
6 x 4 @ 85 lbs
2
Nicole
Mohamed
9:00 AM
6 x 4 @ 85 lbs
snatch-felt good
2
Curran
Leahy
5:00 AM
1 x 4 @ 85 lbs
2
Heather
YoYo
5:00 AM
1 x 4 @ 85 lbs
Wasn't feeling 90/95 did for 2 rounds
2
Lisa
Zancewicz
5:00 AM
1 x 4 @ 85 lbs
2
Pam
Riddle
5:00 AM
1 x 4 @ 85 lbs
Front squat 3sec pause at bottom
3
Jillisa
Smith
6:30 PM
1 x 4 @ 80 lbs
3
Rose
Seibold
6:30 PM
1 x 4 @ 80 lbs
70% Felt light
4
Danielle
Ward
5:30 PM
6 x 4 @ 75 lbs
4
Julie
Squires
9:00 AM
1 x 4 @ 75 lbs
4
Kim
Cooper
9:00 AM
1 x 4 @ 75 lbs
4
Marissa
Papazian
5:00 AM
1 x 4 @ 75 lbs
5
Maria
Mattos
6:30 PM
1 x 4 @ 70 lbs
6
Annie
Powell
6:00 AM
1 x 4 @ 65 lbs
6
Buffy
Buradagunta
3:30 PM
1 x 4 @ 65 lbs
7
Erica
Mahan
3:30 PM
1 x 4 @ 60 lbs
8
Aniella
Neiva
5:30 PM
6 x 4 @ 55 lbs
8
Cristina
Mendoza
7:00 AM
6 x 4 @ 55 lbs
8
Alyne
Martins
4:30 PM
1 x 4 @ 55 lbs
8
Bonnie
Santiago
4:30 PM
1 x 4 @ 55 lbs
8
Nicki
Rohloff
10:00 AM
1 x 4 @ 55 lbs
8
Peg
Kinsman
7:00 AM
1 x 4 @ 55 lbs
9
Kelly
Sommerville
4:30 PM
1 x 4 @ 45 lbs
10
Kimberley
Bell
7:00 AM
6 x 4 @ 35 lbs
10
Marybeth
Ashton
3:30 PM
5 x 4 @ 35 lbs
10
Heather
Clancy
5:00 AM
1 x 4 @ 35 lbs
no shoulder stability ;(
10
Karen
Smith
10:00 AM
1 x 4 @ 35 lbs
red bar
10
Krist
Hayes
4:30 PM
1 x 4 @ 35 lbs
10
Private
9:00 AM
1 x 4 @ 35 lbs
10
Nicole
D'Alessandro
4:30 PM
1 x 4 @ 35 lbs
11
Ritu
Minocha
10:00 AM
1 x 4 @ 30 lbs
12
Sondra
Bloch
8:00 AM
4 x 4 @ 26 lbs
goblet squat
13
Jackie
O'Dowd
9:00 AM
6 x 4 @ 25 lbs
13
Carole
Meikle
5:30 PM
1 x 4 @ 25 lbs
13
Jackie
Donadio
3:30 PM
1 x 4 @ 25 lbs
14
Iswarya
Prabakar
5:30 PM
6 x 4 @ 15 lbs
with box support
14
Rebecca
Welch
8:00 AM
6 x 4 @ 15 lbs
form
14
Diane
Wegner
3:30 PM
1 x 4 @ 15 lbs
14
Kathy
Bridge
8:00 AM
1 x 4 @ 15 lbs
14
lucy
lucier
4:30 PM
1 x 4 @ 15 lbs
14
Sheri
Paquette
6:00 AM
1 x 4 @ 15 lbs
14
Wendy
Li
10:00 AM
1 x 4 @ 15 lbs
15
Lamia
Hillerstrom
8:00 AM
1 x 4 @ 0 lbs
body hold
15
Sara
Sullivan
8:00 AM
1 x 4 @ 0 lbs
100# front squat
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