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Components
Bulgarian Split Squat
Single Arm DB row
The Nutella Swirl
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
05/24/2016 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):
70 (35/35)
Workout
05/24/2016 WOD
walk the dog
pike pass through
rocking hip flexor
spider man complex
PVC Lat and front rack stretch
2 Rounds:
5 Inline lunges
10 Band Pull aparts
10 plank push ups
Bulgarian Split Squat (4 x 6 each side (building))
Single Arm DB row (4 x 10 each side (building))
The Nutella Swirl (AMRAP - Reps)
10 min AMRAP
16 Front Rack Lunge (95/65 Rx) (135/95 Rx+)
12 T2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 24, 2016
Male Clients
1
G-Man
St. Onge
5:30 PM
4 x 6 @ 225 lbs
Hip thrust, knees hurting
2
Kyle
Nolan
6:00 AM
1 x 6 @ 70 lbs
2
Peter
Trettel
4:30 PM
1 x 6 @ 70 lbs
35/45/53/70
2
Todd
Kinsman
5:00 AM
1 x 6 @ 70 lbs
3
Tony
Potenti
6:00 AM
4 x 6 @ 53 lbs
3
Bill
Arneth
7:00 AM
1 x 6 @ 53 lbs
3
Brent
French
4:30 PM
1 x 6 @ 53 lbs
3
Chris
Gudejko
4:30 PM
1 x 6 @ 53 lbs
3
Jonathan
Stickney
8:00 AM
1 x 6 @ 53 lbs
3
Keivan
Russo
3:30 PM
1 x 6 @ 53 lbs
34/44/53/53
3
Ken
Lysik
3:30 PM
1 x 6 @ 53 lbs
3
marc
razza
6:30 PM
1 x 6 @ 53 lbs
3
Matthew
Lape
5:00 AM
1 x 6 @ 53 lbs
3
Robby
Doretti
6:30 PM
1 x 6 @ 53 lbs
3
Sabino
Lagattolla
OPEN GYM
1 x 6 @ 53 lbs
3
Tim
Welch
4:30 PM
1 x 6 @ 53 lbs
4
John
Maher
3:30 PM
1 x 6 @ 44 lbs
4
Kevin Cruz
l
6:00 AM
1 x 6 @ 44 lbs
25 30 35 44
4
Mike
D'Alessandro
4:30 PM
1 x 6 @ 44 lbs
4
Nikhil
Sethi
4:30 PM
1 x 6 @ 44 lbs
5
Roger
Williams
12:00 PM
1 x 6 @ 36 lbs
6
Carl
Donadio
8:00 AM
4 x 6 @ 35 lbs
6
Matt
Calhoun
5:30 PM
4 x 6 @ 35 lbs
6
Mohiuddin
Ahmed
5:30 PM
4 x 6 @ 35 lbs
6
Rick
Smith
5:00 AM
3 x 6 @ 35 lbs
25# plate under heel
6
David
Winchester
5:00 AM
1 x 6 @ 35 lbs
6
Jae
Chung
8:00 AM
1 x 6 @ 35 lbs
6
Sean
Slater
6:30 PM
1 x 6 @ 35 lbs
7
raj
choudary
12:00 PM
1 x 6 @ 34 lbs
8
Damon
Walsh
10:00 AM
1 x 6 @ 30 lbs
9
Brian
Hanks
7:30 PM
4 x 6 @ 18 lbs
10
Casey
Cullen
3:30 PM
1 x 6 @ 0 lbs
10
Chris
Derwin
12:00 PM
1 x 6 @ 0 lbs
10
Nick
Capman
4:30 PM
1 x 6 @ 0 lbs
10
Rick
Lucier
10:00 AM
1 x 6 @ 0 lbs
Female Clients
1
Caitlin
Jaeger
3:30 PM
1 x 6 @ 53 lbs
2
Curran
Leahy
3:30 PM
1 x 6 @ 44 lbs
0,26,35,44
2
Liz
Mason
6:00 AM
1 x 6 @ 44 lbs
3
Aniella
Neiva
4:30 PM
1 x 6 @ 35 lbs
3
Sara
Sullivan
6:30 PM
1 x 6 @ 35 lbs
3
Wendy
Li
12:00 PM
1 x 6 @ 35 lbs
4
Amy
Allard
5:00 AM
1 x 6 @ 26 lbs
4
Liz
Nasser
5:00 AM
1 x 6 @ 26 lbs
4
Maria
Maynard
5:00 AM
1 x 6 @ 26 lbs
4
Nicki
Rohloff
12:00 PM
1 x 6 @ 26 lbs
5
Buffy
Buradagunta
5:30 PM
1 x 6 @ 25 lbs
5
Lisa
Zancewicz
5:00 AM
1 x 6 @ 25 lbs
6
Alyne
Martins
12:00 PM
1 x 6 @ 20 lbs
6
Courtney
Cruz
5:00 AM
1 x 6 @ 20 lbs
6
Cristina
Mendoza
7:00 AM
1 x 6 @ 20 lbs
7
Nicole
Croteau
10:00 AM
3 x 6 @ 18 lbs
7
Erica
Mahan
4:30 PM
1 x 6 @ 18 lbs
7
Kimberly
Hippeli
4:30 PM
1 x 6 @ 18 lbs
7
leslie
mccarthy
5:00 AM
1 x 6 @ 18 lbs
10 10 18 18
7
Melissa
Lal
4:30 PM
1 x 6 @ 18 lbs
7
Peg
Kinsman
5:00 AM
1 x 6 @ 18 lbs
8
Lily
Hanks
7:30 PM
4 x 6 @ 15 lbs
8
Jackie
O'Dowd
9:00 AM
2 x 6 @ 15 lbs
8
Callie
Smith
8:00 AM
1 x 6 @ 15 lbs
8
Cathy
Milligan
7:00 AM
1 x 6 @ 15 lbs
8
Coreen
Williamson
7:00 AM
1 x 6 @ 15 lbs
8
Jean
Hanks
7:00 AM
1 x 6 @ 15 lbs
8
Kathy
Bridge
7:00 AM
1 x 6 @ 15 lbs
8
Nicole
Mohamed
9:00 AM
1 x 6 @ 15 lbs
9
Diane
Wegner
12:00 PM
1 x 6 @ 10 lbs
10
amy
castoldi
5:00 AM
1 x 6 @ 0 lbs
10
Carla
Lopez
7:30 PM
1 x 6 @ 0 lbs
10
Christy
Cullen
5:00 AM
1 x 6 @ 0 lbs
15# last rep
10
Private
8:00 AM
1 x 6 @ 0 lbs
10
Sandie
Hanlon
10:00 AM
1 x 6 @ 0 lbs
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