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Components
Single leg Hip Thrust
Ring Rows
Breakdance Champion
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
12/15/15 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):
54 (23/31)
Workout
12/15/15 WOD
Single leg Hip Thrust (3x10 (2 sec pause at top))
Ring Rows (3x15 (controlled tempo))
Ring Rows
Breakdance Champion (3 Rounds for reps)
EMOM 15
Min 1: 20 KB front rack alternating lunges (26lb/44lb; 2 KB 1 in each arm Rx)
Min 2: 7 strict Pull up (3-6 MU Rx+)
Min 3: 200ft farmers carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 15, 2015
Male Clients
1
Richard
Fox
4:30 PM
3 x 10 @ 1 lbs
2
Private
5:30 PM
3 x 10 @ 0 lbs
2
Andrew
D'Angelo
6:00 AM
3 x 10 @ 0 lbs
2
Andrew
Smith
6:30 PM
3 x 10 @ 0 lbs
2
Bill
Arneth
7:00 AM
3 x 10 @ 0 lbs
2
Bill
Cooper
8:00 AM
3 x 10 @ 0 lbs
2
Brant
Lagoon
6:00 AM
3 x 10 @ 0 lbs
2
Brent
French
6:00 AM
3 x 10 @ 0 lbs
2
Brian
Dingman
4:30 PM
3 x 10 @ 0 lbs
2
David
Nute
5:00 AM
3 x 10 @ 0 lbs
2
David
Paquette
6:00 AM
3 x 10 @ 0 lbs
body weight
2
Declan
Hoellein
10:00 AM
3 x 10 @ 0 lbs
body weight
2
G-Man
St. Onge
5:00 AM
3 x 10 @ 0 lbs
2
KEITH
DEJESUS
3:30 PM
3 x 10 @ 0 lbs
2
Keivan
Russo
4:30 PM
3 x 10 @ 0 lbs
2
marc
razza
6:30 PM
3 x 10 @ 0 lbs
2
Michael
Williamson
3:30 PM
3 x 10 @ 0 lbs
2
Rick
Lucier
10:00 AM
3 x 10 @ 0 lbs
2
Rick
Smith
5:00 AM
3 x 10 @ 0 lbs
2
Sabino
Lagattolla
3:30 PM
3 x 10 @ 0 lbs
2
Scott
Cleversey
5:00 AM
3 x 10 @ 0 lbs
2
Tim
Martin
6:30 PM
3 x 10 @ 0 lbs
2
Tim
Welch
3:30 PM
3 x 10 @ 0 lbs
Female Clients
1
Curran
Leahy
6:00 AM
3 x 10 @ 55 lbs
0, 35, 55
2
Kim
Cooper
9:00 AM
3 x 10 @ 15 lbs
3
Aniella
Neiva
6:30 PM
3 x 10 @ 0 lbs
3
Anne
OBrien
10:00 AM
3 x 10 @ 0 lbs
bench
3
Annie
Powell
6:00 AM
3 x 10 @ 0 lbs
3
Bethany
Farrar
5:00 AM
3 x 10 @ 0 lbs
3
Bonnie
Santiago
10:00 AM
3 x 10 @ 0 lbs
3
Carissa
Couture
5:00 AM
3 x 10 @ 0 lbs
3
Cathy
Milligan
7:00 AM
3 x 10 @ 0 lbs
3
Coreen
Williamson
9:00 AM
3 x 10 @ 0 lbs
3
Private
6:00 AM
3 x 10 @ 0 lbs
3
Deirdre
Craven
10:00 AM
3 x 10 @ 0 lbs
3
Erica
Mahan
12:00 PM
3 x 10 @ 0 lbs
3
Heather
YoYo
5:00 AM
3 x 10 @ 0 lbs
3
Private
5:30 PM
3 x 10 @ 0 lbs
3
Jean
Hanks
7:00 AM
3 x 10 @ 0 lbs
3
Julie
Squires
9:00 AM
3 x 10 @ 0 lbs
3
Karen
Smith
9:00 AM
3 x 10 @ 0 lbs
3
Kimberly
Hippeli
5:00 AM
3 x 10 @ 0 lbs
3
Lara
Tomich
10:00 AM
3 x 10 @ 0 lbs
3
Liz
Mason
6:00 AM
3 x 10 @ 0 lbs
3
Liz
Nasser
5:00 AM
3 x 10 @ 0 lbs
3
Maddie
French
4:30 PM
3 x 10 @ 0 lbs
3
Michelle
Jenssen
10:00 AM
3 x 10 @ 0 lbs
3
Nicole
St.Pierre
8:00 AM
3 x 10 @ 0 lbs
3
Pam
Litchfield
7:00 AM
3 x 10 @ 0 lbs
3
Pam
Riddle
5:00 AM
3 x 10 @ 0 lbs
3
Priya
Nute
5:00 AM
3 x 10 @ 0 lbs
3
Rebecca
Welch
8:00 AM
3 x 10 @ 0 lbs
3
Sandie
Hanlon
10:00 AM
3 x 10 @ 0 lbs
3
Sara
Sullivan
10:00 AM
3 x 10 @ 0 lbs
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