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Components
Push Press
Sleigh Bells
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
12/11/15 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
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
54 (23/31)
Workout
12/11/15 WOD
Push Press (4x4 building from 70%)
Push Press
Sleigh Bells (AMRAP - Reps)
10 min AMRAP
5 HSPU (handstand hold :20-:30 sec scale; pike push or HRPU up scaled)
10 pistol squats (5/5)- scale to box, ring or band option on rig
15 Ring rows (torso parallel to floor Rx)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2015
Male Clients
1
Jeremiah
Lechleiter
4:30 PM
1 x 4 @ 245 lbs
2
Chris
Ballesteros
3:30 PM
1 x 4 @ 225 lbs
3
Nick
Capman
4:30 PM
1 x 4 @ 195 lbs
did 3 at 205
4
Marc
Mespelli
6:00 AM
1 x 4 @ 185 lbs
5
Bill
Cooper
9:00 AM
1 x 4 @ 175 lbs
135,155,165,175
5
bob
champlin
8:00 AM
1 x 4 @ 175 lbs
5
G-Man
St. Onge
8:00 AM
1 x 4 @ 175 lbs
5
marc
razza
4:30 PM
1 x 4 @ 175 lbs
145, 155, 165, 175
5
Mark
DiRienzo
4:30 PM
1 x 4 @ 175 lbs
6
Chris
Derwin
5:30 PM
1 x 4 @ 160 lbs
7
Matthew
Lape
5:00 AM
1 x 4 @ 155 lbs
Failed 175....tired today
8
Nick
Fotos
4:30 PM
1 x 4 @ 145 lbs
9
Kevin Cruz
l
5:00 AM
1 x 4 @ 135 lbs
95 115 125 135
9
Mike
D'Alessandro
4:30 PM
1 x 4 @ 135 lbs
1@165
9
Scott
Cleversey
8:00 AM
1 x 4 @ 135 lbs
10
Brian
Dingman
8:00 AM
1 x 4 @ 125 lbs
105, 115, 120, 125
10
KEITH
DEJESUS
3:30 PM
1 x 4 @ 125 lbs
95 105 115 125
10
Mike
Mahan
3:30 PM
1 x 4 @ 125 lbs
10
Peter
Allain
8:00 AM
1 x 4 @ 125 lbs
10
Scott
Sinclair
3:30 PM
1 x 4 @ 125 lbs
11
Matt
Calhoun
4:30 PM
1 x 4 @ 105 lbs
12
Michael
Williamson
9:00 AM
1 x 4 @ 85 lbs
13
Rick
Smith
5:00 AM
1 x 3 @ 145 lbs
125/135/145(3)/135
Female Clients
1
Erica
Mahan
3:30 PM
1 x 4 @ 115 lbs
2
Carissa
Couture
3:30 PM
1 x 4 @ 105 lbs
1x1@115 1x2@110
2
Jacqui
Carroll
9:00 AM
1 x 4 @ 105 lbs
2
Rose
Seibold
4:30 PM
1 x 4 @ 105 lbs
3
Curran
Leahy
5:00 AM
1 x 4 @ 100 lbs
3
Julie
Squires
9:00 AM
1 x 4 @ 100 lbs
3
Karolyn
Choate
4:30 PM
1 x 4 @ 100 lbs
3
Kim
Cooper
9:00 AM
1 x 4 @ 100 lbs
3
Lisa
Zancewicz
5:00 AM
1 x 4 @ 100 lbs
3
Marissa
Papazian
3:30 PM
1 x 4 @ 100 lbs
4
Cathy
Milligan
8:00 AM
1 x 4 @ 95 lbs
75,85,90,95
4
Jessica
Clancy
10:00 AM
1 x 4 @ 95 lbs
4
Maria
Maynard
8:00 AM
1 x 4 @ 95 lbs
5
Bonnie
Santiago
3:30 PM
1 x 4 @ 90 lbs
6
Annie
Powell
6:00 AM
1 x 4 @ 85 lbs
3 at 90
6
Coreen
Williamson
9:00 AM
1 x 4 @ 85 lbs
6
Debbie
Chung
9:00 AM
1 x 4 @ 85 lbs
6
nicole
jacobs
9:00 AM
1 x 4 @ 85 lbs
Not my strongest day
6
Pam
Riddle
5:00 AM
1 x 4 @ 85 lbs
7
leslie
mccarthy
8:00 AM
1 x 4 @ 80 lbs
7
Roma
Siemen
8:00 AM
1 x 4 @ 80 lbs
8
Abby
Skaff
9:00 AM
1 x 4 @ 75 lbs
9
Kimberly
Hippeli
3:30 PM
1 x 4 @ 70 lbs
9
Lamia
Hillerstrom
8:00 AM
1 x 4 @ 70 lbs
9
Marie
Mahan
3:30 PM
1 x 4 @ 70 lbs
10
Paula
Musgrave
OPEN GYM
1 x 4 @ 65 lbs
10
Rebecca
Welch
8:00 AM
1 x 4 @ 65 lbs
11
Vangie
Cleversey
8:00 AM
2 x 4 @ 60 lbs
12
Betty
Kochergin
6:00 AM
1 x 4 @ 55 lbs
13
Sandie
Hanlon
4:30 PM
1 x 4 @ 50 lbs
14
Bella
Lagattolla
5:30 PM
1 x 4 @ 15 lbs
ended up using a db
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