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Components
Barbell Hip Thrust
Ring Dips
Gravy
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
11/24/15 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
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):
68 (31/37)
Workout
11/24/15 WOD
Barbell Hip Thrust (4x5; explosive up,pause, slow lowering; build)
Barbell Hip Thrust
Ring Dips (4x5; load if appropriate )
Ring Dips
Gravy (AMRAP - Reps)
8 min AMRAP
Ladder x 1 and 2
HSPU
Burpee
1+ HSPU
2+ Burpee
1 HSPU
2 burpee
2 HSPU
4 burpee
3 HSPU
6 burpee
4 HSPU
8 burpees... etc
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 24, 2015
Male Clients
1
Jeremiah
Lechleiter
4:30 PM
4 x 5 @ 275 lbs
2
Mike
Mahan
4:30 PM
4 x 5 @ 225 lbs
3
Marc
Mespelli
6:30 PM
4 x 5 @ 185 lbs
3
Sabino
Lagattolla
4:30 PM
4 x 5 @ 185 lbs
3
Syam
Buradagunta
5:30 PM
4 x 5 @ 185 lbs
4
Dan
Congel
4:30 PM
4 x 5 @ 175 lbs
5
Bill
Arneth
8:00 AM
4 x 5 @ 165 lbs
5
marc
razza
6:30 PM
4 x 5 @ 165 lbs
5
Nick
Capman
4:30 PM
4 x 5 @ 165 lbs
5
Tim
Welch
5:30 PM
4 x 5 @ 165 lbs
built to
6
Chris
Gudejko
4:30 PM
4 x 5 @ 155 lbs
6
David
Winchester
5:00 AM
4 x 5 @ 155 lbs
6
Jon
Collette
10:00 AM
4 x 5 @ 155 lbs
6
KEITH
DEJESUS
12:00 PM
4 x 5 @ 155 lbs
95 115 135 155
6
Scott
Sinclair
10:00 AM
4 x 5 @ 155 lbs
6
Tim
Martin
6:30 PM
4 x 5 @ 155 lbs
last set max weight
7
raj
choudary
5:30 PM
4 x 5 @ 150 lbs
8
G-Man
St. Onge
9:00 AM
4 x 5 @ 145 lbs
8
Jae
Chung
8:00 AM
4 x 5 @ 145 lbs
8
Scott
Cleversey
8:00 AM
4 x 5 @ 145 lbs
9
Greg
Gudejko
6:30 PM
4 x 5 @ 125 lbs
9
Joe
Costa
6:30 PM
4 x 5 @ 125 lbs
10
Daniel
Fanselow
5:30 PM
4 x 5 @ 115 lbs
10
Ken
Lysik
10:00 AM
4 x 5 @ 115 lbs
10
Peter
Allain
7:00 AM
4 x 5 @ 115 lbs
11
Russell
Schwartz
6:00 AM
4 x 5 @ 105 lbs
12
Brian
Hanks
7:30 PM
4 x 5 @ 55 lbs
12
Declan
Hoellein
12:00 PM
4 x 5 @ 55 lbs
13
Brian
Dingman
7:00 AM
1 x 5 @ 165 lbs
13
Keivan
Russo
4:30 PM
1 x 5 @ 155 lbs
95/115/135/155
13
Rick
Lucier
10:00 AM
1 x 5 @ 155 lbs
Female Clients
1
Amy
Allard
6:30 PM
4 x 5 @ 165 lbs
1
Curran
Leahy
5:30 PM
4 x 5 @ 165 lbs
2
Aniella
Neiva
6:30 PM
4 x 5 @ 155 lbs
3
Danielle
Fontaine
9:00 AM
4 x 5 @ 145 lbs
3
Heather
YoYo
5:00 AM
4 x 5 @ 145 lbs
85, 105,125, 145
3
Kim
Cooper
9:00 AM
4 x 5 @ 145 lbs
4
Annie
Powell
6:00 AM
4 x 5 @ 135 lbs
4
Jessica
Clancy
6:00 AM
4 x 5 @ 135 lbs
4
Lisa
Zancewicz
5:00 AM
4 x 5 @ 135 lbs
4
Liz
Mason
6:00 AM
4 x 5 @ 135 lbs
5
Liz
Nasser
5:00 AM
4 x 5 @ 130 lbs
5
Peg
Kinsman
5:00 AM
4 x 5 @ 130 lbs
6
Carissa
Couture
5:00 AM
4 x 5 @ 125 lbs
6
nicole
jacobs
10:00 AM
4 x 5 @ 125 lbs
7
amy
castoldi
5:00 AM
4 x 5 @ 115 lbs
7
Helene
Desjardins
4:30 PM
4 x 5 @ 115 lbs
8
Aleks
Pond
5:30 PM
4 x 5 @ 105 lbs
8
Buffy
Buradagunta
5:30 PM
4 x 5 @ 105 lbs
8
Kimberly
Hippeli
5:00 AM
4 x 5 @ 105 lbs
8
Nicole
D'Alessandro
6:00 AM
4 x 5 @ 105 lbs
9
Bonnie
Santiago
9:00 AM
4 x 5 @ 95 lbs
9
Nicole
Mohamed
9:00 AM
4 x 5 @ 95 lbs
10
Ritu
Minocha
10:00 AM
4 x 5 @ 85 lbs
11
Cathy
Milligan
8:00 AM
4 x 5 @ 75 lbs
11
Debbie
Chung
9:00 AM
4 x 5 @ 75 lbs
11
Krist
Hayes
7:00 AM
4 x 5 @ 75 lbs
12
Nicole
St.Pierre
8:00 AM
4 x 5 @ 70 lbs
12
Vangie
Cleversey
8:00 AM
4 x 5 @ 70 lbs
13
Private
6:30 PM
4 x 5 @ 65 lbs
13
Private
6:30 PM
4 x 5 @ 65 lbs
14
Coreen
Williamson
8:00 AM
4 x 5 @ 55 lbs
14
Erica
Mahan
6:30 PM
4 x 5 @ 55 lbs
14
Marie
Mahan
6:30 PM
4 x 5 @ 55 lbs
14
Patti
Palmer
9:00 AM
4 x 5 @ 55 lbs
15
Anne
OBrien
7:00 AM
4 x 5 @ 35 lbs
16
Cristina
Mendoza
7:00 AM
1 x 5 @ 75 lbs
16
Danielle
Ward
5:30 PM
1 x 5 @ 165 lbs
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