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Components
Bench Press
30's for 30's
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
03/22/2016 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):
102 (45/57)
Workout
03/22/2016 WOD
side lying windmills
walk the dog
active hamstring
rocking hip flexor
PVC pipe lat stretch
2 Rounds of:
5/5 lunges
10 push ups
20 hollow body rocks
10 KBS
2 rds
Bench Press (EMOM 10 x 2 reps @ 80%of 1 RM)
Bench Press
30's for 30's (AMRAP - Reps)
14 min AMRAP
30 Alternating lunges (goblet position) (53/35lb) (70/44lb Rx+)
30 Strict Push up
30 Box Jump (24/20in) (30/24in Rx+)
30 toe to bar
30 KBS (53/35lb) (70/44lb Rx+)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 22, 2016
Male Clients
1
David
Paquette
6:00 AM
10 x 2 @ 245 lbs
2
G-Man
St. Onge
OPEN GYM
10 x 2 @ 220 lbs
Done on 3/21
3
Dan
Congel
4:30 PM
10 x 2 @ 205 lbs
3
Ken
Lysik
12:00 PM
10 x 2 @ 205 lbs
4
Chris
Hurley
12:00 PM
10 x 2 @ 195 lbs
5
Keivan
Russo
5:30 PM
10 x 2 @ 190 lbs
5
marc
razza
5:30 PM
10 x 2 @ 190 lbs
5
Mike
D'Alessandro
5:30 PM
10 x 2 @ 190 lbs
6
Chris
Derwin
12:00 PM
10 x 2 @ 185 lbs
6
Kyle
Nolan
10:00 AM
10 x 2 @ 185 lbs
6
Nikhil
Sethi
4:30 PM
10 x 2 @ 185 lbs
Pressing after a month
6
Russell
Schwartz
6:00 AM
10 x 2 @ 185 lbs
7
Jon
Collette
5:00 AM
10 x 2 @ 175 lbs
7
Ryan
Wallace
12:00 PM
10 x 2 @ 175 lbs
7
Sabino
Lagattolla
6:00 AM
10 x 2 @ 175 lbs
8
Barry
Sullivan
6:30 PM
10 x 2 @ 165 lbs
8
Bill
Cooper
7:00 AM
10 x 2 @ 165 lbs
8
Damon
Walsh
3:30 PM
10 x 2 @ 165 lbs
8
Dennis
Connelly
5:00 AM
10 x 2 @ 165 lbs
8
Jeff
Gordon
6:00 AM
10 x 2 @ 165 lbs
8
Kevin Cruz
l
6:00 AM
10 x 2 @ 165 lbs
8
Matthew
Lape
5:00 AM
10 x 2 @ 165 lbs
8
Nick
Fotos
6:30 PM
10 x 2 @ 165 lbs
9
Brendan
Sheehan
6:00 AM
10 x 2 @ 155 lbs
9
Joe
Costa
4:30 PM
10 x 2 @ 155 lbs
9
Jonathan
Stickney
6:00 AM
10 x 2 @ 155 lbs
Go up
9
Rick
Smith
5:00 AM
10 x 2 @ 155 lbs
9
Todd
Kinsman
5:00 AM
10 x 2 @ 155 lbs
10
Greg
Gudejko
6:30 PM
10 x 2 @ 145 lbs
10
Jae
Chung
8:00 AM
10 x 2 @ 145 lbs
10
Sean
Slater
5:30 PM
10 x 2 @ 145 lbs
11
Dennis
Paoloni
9:00 AM
10 x 2 @ 135 lbs
11
Matthew
Logan
6:30 PM
10 x 2 @ 135 lbs
12
Brant
Lagoon
6:00 AM
10 x 2 @ 125 lbs
13
Private
6:30 PM
10 x 2 @ 115 lbs
13
Andrew
D'Angelo
6:00 AM
10 x 2 @ 115 lbs
Strict press
13
Brian
Hanks
7:30 PM
10 x 2 @ 115 lbs
13
Carl
Donadio
8:00 AM
10 x 2 @ 115 lbs
13
John
Bruce
7:30 PM
10 x 2 @ 115 lbs
13
Rick
Lucier
10:00 AM
10 x 2 @ 115 lbs
14
Declan
Hoellein
12:00 PM
10 x 2 @ 75 lbs
14
Richard
Pond
6:30 PM
10 x 2 @ 75 lbs
15
Bill
Arneth
7:00 AM
10 x 2 @ 0 lbs
shoulder press
15
Brent
French
5:00 AM
5 x 2 @ 165 lbs
1st5@160
15
John
Officer
3:30 PM
5 x 2 @ 215 lbs
+ 5x2 @205
Female Clients
1
Heather
YoYo
5:00 AM
10 x 2 @ 125 lbs
2
Helene
Desjardins
3:30 PM
10 x 2 @ 120 lbs
3
Pam
Riddle
5:00 AM
10 x 2 @ 115 lbs
4
Caitlin
Jaeger
4:30 PM
10 x 2 @ 105 lbs
4
Curran
Leahy
10:00 AM
10 x 2 @ 105 lbs
4
Maria
Maynard
5:00 AM
10 x 2 @ 105 lbs
5
Cathy
Milligan
7:00 AM
10 x 2 @ 90 lbs
5
Lisa
Zancewicz
5:00 AM
10 x 2 @ 90 lbs
5
Liz
Mason
6:00 AM
10 x 2 @ 90 lbs
5
Nicole
Mohamed
3:30 PM
10 x 2 @ 90 lbs
6
Courtney
Cruz
5:00 AM
10 x 2 @ 85 lbs
6
Private
6:30 PM
10 x 2 @ 85 lbs
6
Marissa
Papazian
5:00 AM
10 x 2 @ 85 lbs
6
Peg
Kinsman
5:00 AM
10 x 2 @ 85 lbs
7
Jillisa
Smith
6:30 PM
10 x 2 @ 80 lbs
7
Kim
Cooper
10:00 AM
10 x 2 @ 80 lbs
7
Nicole
St.Pierre
8:00 AM
10 x 2 @ 80 lbs
5 x 85, 5 x 80
7
Paula
Musgrave
12:00 PM
10 x 2 @ 80 lbs
7
Sara
Sullivan
5:30 PM
10 x 2 @ 80 lbs
8
Annie
Powell
6:00 AM
10 x 2 @ 75 lbs
8
Bonnie
Santiago
4:30 PM
10 x 2 @ 75 lbs
8
Diane
Wegner
12:00 PM
10 x 2 @ 75 lbs
8
Jean
Hanks
7:00 AM
10 x 2 @ 75 lbs
8
Jennifer
Houghtaling
8:00 AM
10 x 2 @ 75 lbs
8
Jessica
Clancy
6:00 AM
10 x 2 @ 75 lbs
8
Karen
Smith
9:00 AM
10 x 2 @ 75 lbs
8
Kathy
Bridge
8:00 AM
10 x 2 @ 75 lbs
8
Krist
Hayes
12:00 PM
10 x 2 @ 75 lbs
8
leslie
mccarthy
8:00 AM
10 x 2 @ 75 lbs
8
Nicki
Rohloff
10:00 AM
10 x 2 @ 75 lbs
9
Abby
Skaff
9:00 AM
10 x 2 @ 70 lbs
9
Coreen
Williamson
9:00 AM
10 x 2 @ 70 lbs
9
Cristina
Mendoza
7:00 AM
10 x 2 @ 70 lbs
9
Kimberly
Hippeli
4:30 PM
10 x 2 @ 70 lbs
9
Roma
Siemen
7:00 AM
10 x 2 @ 70 lbs
9
Sally
Harwood
6:00 AM
10 x 2 @ 70 lbs
10
Alyne
Martins
4:30 PM
10 x 2 @ 65 lbs
last 2/75
10
Carla
Lopez
7:30 PM
10 x 2 @ 65 lbs
10
Erica
Franz
5:00 AM
10 x 2 @ 65 lbs
10
Heather
Gudejko
6:30 PM
10 x 2 @ 65 lbs
new PR of 75lbs while warming up!
10
Lamia
Hillerstrom
7:00 AM
10 x 2 @ 65 lbs
10
Lily
Hanks
7:30 PM
10 x 2 @ 65 lbs
10
Marie
Mahan
3:30 PM
10 x 2 @ 65 lbs
10
Michelle
Jenssen
3:30 PM
10 x 2 @ 65 lbs
10
Wendy
Li
10:00 AM
10 x 2 @ 65 lbs
11
Anne
OBrien
12:00 PM
10 x 2 @ 60 lbs
11
Jackie
O'Dowd
10:00 AM
10 x 2 @ 60 lbs
11
Kaitlyn
Stickney
6:00 AM
10 x 2 @ 60 lbs
11
lucy
lucier
10:00 AM
10 x 2 @ 60 lbs
11
Rebecca
Welch
6:00 AM
10 x 2 @ 60 lbs
11
Ritu
Minocha
12:00 PM
10 x 2 @ 60 lbs
12
Private
3:30 PM
10 x 2 @ 55 lbs
13
Abby
French
4:30 PM
10 x 2 @ 45 lbs
13
Jackie
Donadio
3:30 PM
10 x 2 @ 45 lbs
13
Sondra
Bloch
8:00 AM
10 x 2 @ 45 lbs
14
CHELSEA
FARGNOLI
6:30 PM
10 x 2 @ 35 lbs
15
Alinne
Dos Santos
6:30 PM
6 x 2 @ 75 lbs
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