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Components
Ring Dips
Single Arm DB row
Over and Out
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
6/24/15 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
9:00 AM
10:00 AM
3:30 PM
4:30 PM
5:30 PM
6:30 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):
58 (29/29)
Workout
6/24/15 WOD
Ring Dips (5x5 (go weighted and build if possible))
Ring Dips
Single Arm DB row (5x8 each arm)
Over and Out (Time)
5 RFT
12 Shoulder to OH (115/75lb) (145/95lb Rx+)
21 KBS (53/35lb) (70/44lb Rx+)-Russian
14 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 24, 2015
Male Clients
1
Barry
Sullivan
6:00 AM
5 x 5
1
Bill
Arneth
7:00 AM
5 x 5
broken
1
Bill
Cooper
7:00 AM
5 x 5
1
bob
champlin
6:00 AM
5 x 5
3 sets at 45#
1
Brian
Dingman
6:00 AM
5 x 5
1
Craig
ashton
3:30 PM
5 x 5
1
Cullen
Franz
4:30 PM
5 x 5
1
Declan
Hoellein
3:30 PM
5 x 5
1
G-Man
St. Onge
5:00 AM
5 x 5
35lbkb
1
John
Maher
4:30 PM
5 x 5
1
Jon
Collette
10:00 AM
5 x 5
44lb weighted
1
Ken
Lysik
5:30 PM
5 x 5
last set was evil
1
Kevin Cruz
l
7:00 AM
5 x 5
+ 0 20 25 30 40
1
marc
razza
6:30 PM
5 x 5
4 rd's x 18lbs
1
Mark
DiRienzo
3:30 PM
4 x 5
35 KB
1
Matthew
Lape
5:00 AM
5 x 5
Slow - singles - working form
1
Nick
Capman
8:00 AM
5 x 5
1
Nick
Fotos
5:30 PM
5 x 5
1
Rick
Smith
5:00 AM
5 x 5
20# on last set
1
Sabino
Lagattolla
4:30 PM
5 x 5
felt good.
1
Scott
Cleversey
7:00 AM
5 x 5
1
Sean
O'Dowd
5:30 PM
5 x 5
2
Ben
Heiserman
5:30 PM
5 x 5
red band
2
Chris
Jacques
6:30 PM
5 x 5
2
Diogo
Nascimento
4:30 PM
5 x 5
2
Greg
Gudejko
6:30 PM
5 x 5
on toes
2
John
Bruce
5:30 PM
5 x 5
on feet
2
Jonathan
Ashton
10:00 AM
5 x 5
Leg on ground
2
Peter
Allain
7:00 AM
5 x 5
Female Clients
1
Bethany
Farrar
5:30 PM
5 x 5
1
Bonnie
Santiago
3:30 PM
5 x 5
1
Danielle
Ward
4:30 PM
5 x 5
1
Liz
Mason
6:00 AM
5 x 5
1
nicole
jacobs
9:00 AM
5 x 5
5lbs
1
Nicole
Croteau
8:00 AM
5 x 5
5 lbs added
2
Marybeth
Ashton
3:30 PM
5 x 10
ring rows because shoulder hurt
3
Aleks
Pond
5:30 PM
5 x 5
red band
3
Carissa
Couture
5:00 AM
5 x 5
Those are hard!!
3
Cristina
Mendoza
7:00 AM
5 x 5
black box one leg
3
Curran
Leahy
5:00 AM
5 x 5
one foot on box
3
Debbie
Chung
9:00 AM
5 x 5
3
Gigi
Lee
8:00 AM
5 x 5
3
Heather
Clancy
5:00 AM
5 x 5
3
Private
6:30 PM
5 x 5
3
Kim
Cooper
9:00 AM
5 x 5
got one!
3
lillian
doyle
3:30 PM
5 x 5
pushups
3
Lisa
Zancewicz
5:00 AM
5 x 5
some rx some with a box
3
Maria
Maynard
5:00 AM
5 x 5
black box
3
Melissa
Gofforth
5:00 AM
5 x 5
one foot on box
3
Nicki
Rohloff
10:00 AM
5 x 5
3
Patti
Palmer
7:00 AM
5 x 5
3
Rachel 1-Rep
Sibley
5:30 PM
5 x 5
red band
3
Roma
Siemen
9:00 AM
5 x 5
modified off box
3
shania
ashton
3:30 PM
5 x 5
3
Shayna
Ashton
3:30 PM
5 x 5
pushups
3
Wendy
Li
10:00 AM
5 x 5
Use black box and one leg on it
4
Jean
Hanks
7:00 AM
5 x 3
5
Kelsey
Rudert
3:30 PM
5 x 0
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