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Components
Back Squat
Anti Gravity
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
8/10/15 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):
88 (40/48)
Workout
8/10/15 WOD
Back Squat (3x3 @80-90% +3x6 @85% of weight used)
Back Squat
put 3x6 in notes
Anti Gravity (AMRAP - Reps)
:30/:30
Ladder building by 1 rep
Pull up (C2B Rx+, Bar MU Rx++)
Front squat (115/75lb) (155/105lb Rx+)
*Alternate movements. So 1 rep in :30 for PU, then 1 Rep in :30 for front squat. Next round is 2 reps completed in :30 for PU then next :30 is 2 reps for front squats. Keep building in reps until you cannot complete the movement in :30.
** 15 Round Cap, minimum of 10 rds completed. If you fail before 10 rds, finish 10 rds for time
***Score as total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 10, 2015
Male Clients
1
Mike
Collette
9:00 AM
3 x 3 @ 375 lbs
1x6 @325
2
Chris
Jacques
6:30 PM
3 x 3 @ 360 lbs
Might have been able to push 365 (slight chance of 370)
3
G-Man
St. Onge
6:00 AM
3 x 3 @ 275 lbs
1drop set at 225
3
Jon
Collette
10:00 AM
3 x 3 @ 275 lbs
3
Nick
Capman
4:30 PM
3 x 3 @ 275 lbs
225 drop set
3
Sabino
Lagattolla
4:30 PM
3 x 3 @ 275 lbs
225 drop set
4
Bill
Arneth
7:00 AM
3 x 3 @ 265 lbs
5
David
Winchester
5:00 AM
3 x 3 @ 255 lbs
drop set 1x6@185
6
Todd
Kinsman
5:00 AM
3 x 3 @ 242 lbs
7
Jeff
Gordon
12:00 PM
3 x 3 @ 235 lbs
7
Keivan
Russo
5:30 PM
3 x 3 @ 235 lbs
1x6 @ 205
7
Matthew
Lape
5:00 AM
3 x 3 @ 235 lbs
205# for drop sets 3x6
8
Mark
DiRienzo
5:00 AM
3 x 3 @ 232 lbs
Drop @ 197
9
Barry
Sullivan
6:00 AM
3 x 3 @ 225 lbs
9
Brendan
Sheehan
6:00 AM
3 x 3 @ 225 lbs
9
Dan
Congel
12:00 PM
3 x 3 @ 225 lbs
9
Kyle
Nolan
6:00 AM
3 x 3 @ 225 lbs
10
Richard
Fox
OPEN GYM
5 x 5 @ 205 lbs
135, 155, 165, 175, 185
10
Brian
Dingman
4:30 PM
3 x 3 @ 205 lbs
drop 3x6 at 175
10
Chris
Derwin
5:30 PM
3 x 3 @ 205 lbs
10
John (JP)
Vitello
9:00 AM
3 x 3 @ 205 lbs
3x6 @185
10
Ken
Lysik
12:00 PM
3 x 3 @ 205 lbs
3x6: 185
10
Rick
Smith
5:00 AM
3 x 3 @ 205 lbs
+ 2x6 @ 185#
11
Chris
Hurley
12:00 PM
3 x 3 @ 195 lbs
12
Brent
French
5:00 AM
3 x 3 @ 185 lbs
3*6@135
12
John
Maher
5:30 PM
3 x 3 @ 185 lbs
12
Michael
Williamson
7:30 PM
3 x 3 @ 185 lbs
2 dropdown sets
12
Scott
Sinclair
7:00 AM
3 x 3 @ 185 lbs
13
Nick
Fedor
12:00 PM
5 x 5 @ 175 lbs
14
Bill
Cooper
8:00 AM
3 x 3 @ 165 lbs
knee still hurting from waterskiing fall so went light
14
Rick
Lucier
4:30 PM
3 x 3 @ 165 lbs
15
John
Griffin
5:00 AM
3 x 3 @ 155 lbs
3x6@135
15
Scott
Cleversey
6:00 AM
3 x 3 @ 155 lbs
2x6-125#
16
Anthony
D'Angelo
6:00 AM
3 x 3 @ 145 lbs
16
Jared
Magsino
3:30 PM
3 x 3 @ 145 lbs
Box
16
Sean
Clemens
7:30 PM
3 x 3 @ 145 lbs
17
Greg
Gudejko
6:30 PM
3 x 3 @ 135 lbs
3 x 6 @ 95
18
Declan
Hoellein
3:30 PM
3 x 3 @ 70 lbs
19
Himanshu
Minocha
10:00 AM
3 x 3 @ 55 lbs
20
Nick
Fotos
5:30 PM
2 x 3 @ 215 lbs
last set 205
Female Clients
1
Heather
YoYo
6:30 PM
3 x 3 @ 235 lbs
225-2
2
Caitlin
Jaeger
4:30 PM
3 x 3 @ 205 lbs
3x6 175
3
Amy
Allard
5:00 AM
3 x 3 @ 195 lbs
3
Carissa
Couture
5:00 AM
3 x 3 @ 195 lbs
105 working on keeping knees out
4
Helene
Desjardins
3:30 PM
3 x 3 @ 190 lbs
3x6 150lbs.
5
Curran
Leahy
5:00 AM
3 x 3 @ 185 lbs
155 3x6
6
KC
Congel
12:00 PM
3 x 3 @ 175 lbs
3x6 @145
6
Nicole
Croteau
8:00 AM
3 x 3 @ 175 lbs
3x6 at 145
7
Jillisa
Smith
6:30 PM
3 x 3 @ 170 lbs
80% - 145# 3x6
8
Nicki
Rohloff
10:00 AM
3 x 3 @ 165 lbs
9
Danielle
Ward
4:30 PM
3 x 3 @ 160 lbs
10
Jacqui
Carroll
9:00 AM
3 x 3 @ 155 lbs
3x6 135#
11
Andrea
Lam
7:30 PM
3 x 3 @ 150 lbs
135lb
12
Kim
Cooper
12:00 PM
3 x 3 @ 145 lbs
12
Rachel 1-Rep
Sibley
4:30 PM
3 x 3 @ 145 lbs
13
Bonnie
Santiago
3:30 PM
3 x 3 @ 135 lbs
13
Liz
Mason
6:00 AM
3 x 3 @ 135 lbs
3x6 @ 115
13
Liz
Nasser
6:00 AM
3 x 3 @ 135 lbs
115 3x6
13
Pam
Riddle
7:00 AM
3 x 3 @ 135 lbs
115x6
14
Peg
Kinsman
5:00 AM
3 x 3 @ 130 lbs
15
Jessica
Clancy
6:00 AM
3 x 3 @ 125 lbs
3x6 105
15
Lauren
Smith
10:00 AM
3 x 3 @ 125 lbs
15
Maria
Maynard
5:00 AM
3 x 3 @ 125 lbs
105 3X6
15
Melissa
Gofforth
5:00 AM
3 x 3 @ 125 lbs
15
Sara
Sullivan
6:00 AM
3 x 3 @ 125 lbs
form felt good. 3x6 at 105#
15
Wendy
Li
10:00 AM
3 x 3 @ 125 lbs
105 & 3x6
16
Buffy
Buradagunta
3:30 PM
3 x 3 @ 115 lbs
16
Cathy
Milligan
7:00 AM
3 x 3 @ 115 lbs
16
Gail
Fanselow
3:30 PM
3 x 3 @ 115 lbs
17
Carrie
Dangelo
6:00 AM
3 x 3 @ 105 lbs
then 3 times 6 at 90 lbs
17
Cristina
Mendoza
7:00 AM
3 x 3 @ 105 lbs
17
Debbie
Chung
10:00 AM
3 x 3 @ 105 lbs
17
Erica
Mahan
10:00 AM
3 x 3 @ 105 lbs
3X6 @ 85LB
17
Lamia
Hillerstrom
8:00 AM
3 x 3 @ 105 lbs
17
Nicole
D'Alessandro
6:00 AM
3 x 3 @ 105 lbs
17
Rebecca
Welch
6:00 AM
3 x 3 @ 105 lbs
Hamstrings r trashed
18
Carla
Lopez
9:00 AM
3 x 3 @ 95 lbs
3x6 @ 80lbs
18
Valerie
Loik Ramey
10:00 AM
3 x 3 @ 95 lbs
19
Erica
Franz
7:00 AM
3 x 3 @ 85 lbs
19
Heather
Gudejko
6:30 PM
3 x 3 @ 85 lbs
1x6 at 55
19
Kathy
Bridge
7:00 AM
3 x 3 @ 85 lbs
85lb 3x6
19
Kimberley
Bell
7:00 AM
3 x 3 @ 85 lbs
19
Pam
Litchfield
8:00 AM
3 x 3 @ 85 lbs
3 x 6 @ 75#
19
Ritu
Minocha
10:00 AM
3 x 3 @ 85 lbs
3x6 @65
20
chhavi
Goyal
5:30 PM
3 x 3 @ 75 lbs
65 lbs for 3x6
20
Tracy
Grady
7:30 PM
3 x 3 @ 75 lbs
65 3x6
20
Vangie
Cleversey
6:00 AM
3 x 3 @ 75 lbs
60
21
Marie
Mahan
9:00 AM
3 x 3 @ 0 lbs
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