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Components
Deadlift
Rock Solid AB
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
04/20/2016 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):
76 (36/40)
Workout
04/20/2016 WOD
active hamstring
deadbugs
rocking hip flexor
spiderman complex
2 Rounds of:
10 alternating lunges
10 BB RDL
10 bent over rows
Deadlift (4 x 4 @ 75% across)
Deadlift
Rock Solid AB (12 Rounds for calories)
AB :10/1:30 rest (x12)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 20, 2016
Male Clients
1
Chris
Ballesteros
5:30 PM
4 x 4 @ 455 lbs
2
Mike
Collette
8:00 AM
4 x 4 @ 415 lbs
3
Peter
Trettel
4:30 PM
4 x 4 @ 410 lbs
4
Jeremiah
Lechleiter
4:30 PM
4 x 4 @ 335 lbs
4
Kyle
Nolan
5:30 PM
4 x 4 @ 335 lbs
5
Chris
Derwin
3:30 PM
4 x 4 @ 315 lbs
5
G-Man
St. Onge
5:30 PM
4 x 4 @ 315 lbs
5
marc
razza
6:30 PM
4 x 4 @ 315 lbs
6
Keivan
Russo
3:30 PM
4 x 4 @ 305 lbs
6
Nick
Capman
4:30 PM
4 x 4 @ 305 lbs
6
Sabino
Lagattolla
4:30 PM
4 x 4 @ 305 lbs
6
Todd
Kinsman
5:00 AM
4 x 4 @ 305 lbs
felt good
7
Eric
Rogers
5:30 PM
4 x 4 @ 301 lbs
7
Sean
O'Dowd
5:30 PM
4 x 4 @ 301 lbs
8
Jon
Collette
10:00 AM
4 x 4 @ 300 lbs
9
David
Winchester
5:00 AM
4 x 4 @ 295 lbs
9
Kevin Cruz
l
OPEN GYM
4 x 4 @ 295 lbs
9
Matthew
Lape
5:00 AM
4 x 4 @ 295 lbs
10
Hardik
Kohli
5:30 PM
4 x 4 @ 275 lbs
10
Ken
Lysik
3:30 PM
4 x 4 @ 275 lbs
10
Mohiuddin
Ahmed
4:30 PM
4 x 4 @ 275 lbs
10
Nick
Fotos
7:30 PM
4 x 4 @ 275 lbs
10
Nikhil
Sethi
4:30 PM
4 x 4 @ 275 lbs
10
Russell
Schwartz
8:00 AM
4 x 4 @ 275 lbs
trap bar
11
Ethan
Moeller
10:00 AM
4 x 4 @ 265 lbs
12
raj
choudary
4:30 PM
4 x 4 @ 255 lbs
13
Jae
Chung
8:00 AM
4 x 4 @ 245 lbs
13
Jonathan
Stickney
6:00 AM
4 x 4 @ 245 lbs
13
Rick
Lucier
10:00 AM
4 x 4 @ 245 lbs
14
Brent
French
5:00 AM
4 x 4 @ 235 lbs
15
Chris
Gudejko
4:30 PM
4 x 4 @ 225 lbs
15
Joe
Costa
4:30 PM
4 x 4 @ 225 lbs
15
Matt
Calhoun
7:30 PM
4 x 4 @ 225 lbs
16
Scott
Sinclair
7:00 AM
4 x 4 @ 205 lbs
17
Tim
Furbush
6:00 AM
4 x 4 @ 185 lbs
18
Carl
Donadio
8:00 AM
4 x 4 @ 175 lbs
Female Clients
1
Heather
YoYo
5:30 PM
4 x 4 @ 250 lbs
2
Lisa
Zancewicz
6:00 AM
4 x 4 @ 245 lbs
3
Helene
Desjardins
4:30 PM
4 x 4 @ 240 lbs
4
Bethany
Farrar
5:30 PM
4 x 4 @ 230 lbs
5
Caitlin
Jaeger
5:30 PM
4 x 4 @ 215 lbs
6
Jillisa
Smith
6:30 PM
4 x 4 @ 200 lbs
7
Aniella
Neiva
3:30 PM
4 x 4 @ 195 lbs
7
Liz
Mason
6:00 AM
4 x 4 @ 195 lbs
8
amy
castoldi
4:30 PM
4 x 4 @ 185 lbs
9
Amy
Allard
5:00 AM
4 x 4 @ 175 lbs
9
Erica
Mahan
8:00 AM
4 x 4 @ 175 lbs
9
Jessica
Clancy
7:00 AM
4 x 4 @ 175 lbs
9
Marissa
Papazian
5:00 AM
4 x 4 @ 175 lbs
9
Nicole
D'Alessandro
7:00 AM
4 x 4 @ 175 lbs
9
Pam
Riddle
7:00 AM
4 x 4 @ 175 lbs
9
Paula
Musgrave
4:30 PM
4 x 4 @ 175 lbs
9
Peg
Kinsman
7:00 AM
4 x 4 @ 175 lbs
9
Wendy
Li
OPEN GYM
4 x 4 @ 175 lbs
10
Annie
Powell
6:00 AM
4 x 4 @ 165 lbs
10
Rachel 1-Rep
Sibley
8:00 AM
4 x 4 @ 165 lbs
10
Rose
Seibold
5:30 PM
4 x 4 @ 165 lbs
Keep working form on way down
11
Julie
Squires
9:00 AM
4 x 4 @ 155 lbs
12
Andrea
Lam
7:30 PM
4 x 4 @ 145 lbs
12
Gail
Fanselow
4:30 PM
4 x 4 @ 145 lbs
12
Private
7:30 PM
4 x 4 @ 145 lbs
12
Melissa
Lal
4:30 PM
4 x 4 @ 145 lbs
13
Danielle
Fontaine
9:00 AM
4 x 4 @ 135 lbs
13
Marie
Mahan
9:00 AM
4 x 4 @ 135 lbs
14
Coreen
Williamson
7:00 AM
4 x 4 @ 125 lbs
14
Cristina
Mendoza
7:00 AM
4 x 4 @ 125 lbs
14
Debbie
Chung
9:00 AM
4 x 4 @ 125 lbs
14
Sheri
Paquette
6:00 AM
4 x 4 @ 125 lbs
15
Carla
Lopez
7:30 PM
4 x 4 @ 120 lbs
16
Christy
Cullen
8:00 AM
4 x 4 @ 115 lbs
16
Jackie
Donadio
7:00 AM
4 x 4 @ 115 lbs
17
Aleks
Pond
4:30 PM
4 x 4 @ 105 lbs
17
Patti
Palmer
6:30 PM
4 x 4 @ 105 lbs
17
Sandy
Brock
5:30 PM
4 x 4 @ 105 lbs
18
Kimberly
Hippeli
8:00 AM
4 x 4 @ 95 lbs
19
Patty
Mespelli
5:30 PM
4 x 4 @ 75 lbs
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