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Components
Front Squat
Clam Chowdah
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
02/29/2016 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):
88 (33/55)
Workout
02/29/2016 WOD
Front Squat (6 min Emom/5 reps @60% of 1 RM)
Front Squat
Clam Chowdah (3 Rounds for time)
50 WBS (20/14)
30 Box Jumps (24/20 in)
10 Toe to Bar
Rest 2:00
40 WBS (20/14)
20 Box Jumps (24/20 in)
10 Toe to Bar
Rest 2:00
30 WBS (20/14)
10 Box Jumps (24/20 in)
10 Toe to Bar
For time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 29, 2016
Male Clients
1
Mike
Collette
12:00 PM
6 x 5 @ 240 lbs
2
Peter
Trettel
5:30 PM
6 x 5 @ 185 lbs
3
David
Winchester
5:00 AM
6 x 5 @ 165 lbs
3
G-Man
St. Onge
5:00 AM
6 x 5 @ 165 lbs
3
Jesse
Dimick
5:00 AM
6 x 5 @ 165 lbs
3
Keivan
Russo
3:30 PM
6 x 5 @ 165 lbs
3
Mark
DiRienzo
OPEN GYM
6 x 5 @ 165 lbs
3
Matthew
Lape
5:00 AM
6 x 5 @ 165 lbs
4
Bill
Arneth
7:00 AM
6 x 5 @ 160 lbs
4
Bill
Cooper
7:00 AM
6 x 5 @ 160 lbs
5
Jonathan
Ashton
3:30 PM
6 x 5 @ 155 lbs
5
Ken
Lysik
4:30 PM
6 x 5 @ 155 lbs
5
Kyle
Nolan
6:00 AM
6 x 5 @ 155 lbs
6
Jon
Collette
10:00 AM
6 x 5 @ 145 lbs
6
Kevin Cruz
l
6:00 AM
6 x 5 @ 145 lbs
6
Mike
D'Alessandro
4:30 PM
6 x 5 @ 145 lbs
7
Brent
French
8:00 AM
6 x 5 @ 136 lbs
8
Private
6:30 PM
6 x 5 @ 135 lbs
8
Brian
Dingman
7:00 AM
6 x 5 @ 135 lbs
8
Nikhil
Sethi
5:00 AM
6 x 5 @ 135 lbs
8
PRANESSH
KANNAPPAN
7:30 PM
6 x 5 @ 135 lbs
8
Rick
Smith
5:00 AM
6 x 5 @ 135 lbs
8
Roger
Williams
6:30 PM
6 x 5 @ 135 lbs
8
Sabino
Lagattolla
4:30 PM
6 x 5 @ 135 lbs
8
Sean
Slater
5:30 PM
6 x 5 @ 135 lbs
8
Todd
Kinsman
5:00 AM
6 x 5 @ 135 lbs
9
Chris
Gudejko
4:30 PM
6 x 5 @ 120 lbs
10
Jay
Clancy
5:00 AM
6 x 5 @ 115 lbs
10
Joe
Costa
5:30 PM
6 x 5 @ 115 lbs
11
Matt
Calhoun
5:30 PM
6 x 5 @ 105 lbs
11
Michael
Williamson
7:30 PM
6 x 5 @ 105 lbs
12
Scott
Sinclair
10:00 AM
6 x 5 @ 95 lbs
13
Carl
Donadio
10:00 AM
6 x 5 @ 75 lbs
Female Clients
1
Heather
YoYo
5:00 AM
6 x 5 @ 145 lbs
2
Bethany
Farrar
5:00 AM
6 x 5 @ 135 lbs
2
Lisa
Zancewicz
5:00 AM
6 x 5 @ 135 lbs
3
Carissa
Couture
5:00 AM
6 x 5 @ 115 lbs
3
Jillisa
Smith
6:30 PM
6 x 5 @ 115 lbs
4
Alinne
Dos Santos
5:30 PM
6 x 5 @ 105 lbs
4
Amy
Allard
5:00 AM
6 x 5 @ 105 lbs
4
Danielle
Ward
4:30 PM
6 x 5 @ 105 lbs
5
Heather
Clancy
5:00 AM
6 x 5 @ 95 lbs
5
Liz
Nasser
5:00 AM
6 x 5 @ 95 lbs
5
Marissa
Papazian
9:00 AM
6 x 5 @ 95 lbs
back is hurting today
6
Aniella
Neiva
4:30 PM
6 x 5 @ 85 lbs
6
Cathy
Milligan
7:00 AM
6 x 5 @ 85 lbs
6
Marybeth
Ashton
3:30 PM
6 x 5 @ 85 lbs
6
Nicole
St.Pierre
5:00 AM
6 x 5 @ 85 lbs
6
Peg
Kinsman
5:00 AM
6 x 5 @ 85 lbs
6
Sara
Sullivan
10:00 AM
6 x 5 @ 85 lbs
6
Wendy
Li
12:00 PM
6 x 5 @ 85 lbs
7
Debbie
Wong
9:00 AM
6 x 5 @ 80 lbs
8
Abby
Skaff
9:00 AM
6 x 5 @ 75 lbs
8
Alyne
Martins
9:00 AM
6 x 5 @ 75 lbs
8
Anna
Gimilaro
7:30 PM
6 x 5 @ 75 lbs
8
Buffy
Buradagunta
3:30 PM
6 x 5 @ 75 lbs
8
Carla
Lopez
7:30 PM
6 x 5 @ 75 lbs
8
Coreen
Williamson
9:00 AM
6 x 5 @ 75 lbs
8
Courtney
Cruz
5:00 AM
6 x 5 @ 75 lbs
8
Kimberly
Hippeli
4:30 PM
6 x 5 @ 75 lbs
8
Krist
Hayes
12:00 PM
6 x 5 @ 75 lbs
8
Maddie
French
6:30 PM
6 x 5 @ 75 lbs
8
Maria
Mattos
9:00 AM
6 x 5 @ 75 lbs
8
Natalie
Neves
4:30 PM
6 x 5 @ 75 lbs
8
Nicole
D'Alessandro
4:30 PM
6 x 5 @ 75 lbs
8
Pam
Riddle
5:00 AM
6 x 5 @ 75 lbs
9
Christy
Cullen
3:30 PM
6 x 5 @ 70 lbs
9
leslie
mccarthy
8:00 AM
6 x 5 @ 70 lbs
9
Ritu
Minocha
12:00 PM
6 x 5 @ 70 lbs
10
Abby
French
6:30 PM
6 x 5 @ 65 lbs
10
Diane
Wegner
12:00 PM
6 x 5 @ 65 lbs
10
Erica
Mahan
3:30 PM
6 x 5 @ 65 lbs
10
Private
10:00 AM
6 x 5 @ 65 lbs
10
Patti
Palmer
7:30 PM
6 x 5 @ 65 lbs
10
Priya
Nute
OPEN GYM
6 x 5 @ 65 lbs
11
chhavi
Goyal
5:30 PM
6 x 5 @ 60 lbs
12
Private
5:00 AM
6 x 5 @ 55 lbs
12
Jess
Slater
5:30 PM
6 x 5 @ 55 lbs
12
Kimberley
Bell
7:00 AM
6 x 5 @ 55 lbs
12
Lauren
Lyver
5:30 PM
6 x 5 @ 55 lbs
tryin to perfect it!!
12
Rebecca
Welch
3:30 PM
6 x 5 @ 55 lbs
12
Rhonda
Engelking
6:00 AM
6 x 5 @ 55 lbs
12
Sandy
Brock
6:30 PM
6 x 5 @ 55 lbs
12
Sheri
Paquette
7:00 AM
6 x 5 @ 55 lbs
13
Valerie
Loik Ramey
9:00 AM
6 x 5 @ 45 lbs
14
Anne
OBrien
10:00 AM
6 x 5 @ 35 lbs
15
Iswarya
Prabakar
7:30 PM
6 x 5 @ 25 lbs
With box support
16
Jackie
O'Dowd
9:00 AM
2 x 5 @ 75 lbs
4 sets x5 reps at 55lbs
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