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Components
Pull-ups
Bulgarian Split Squat
The Reuben
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
9/10/15 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):
58 (25/33)
Workout
9/10/15 WOD
Pull-ups (4x5 strict; controlled lowering)
Pull-ups
*Scale to jumping pull up with SLOW lowering phase 2-3 seconds; can go weighted as well
Bulgarian Split Squat (3x10 each leg (goblet position))
The Reuben (AMRAP - Reps)
7 min AMRAP
5 Cleans (Squat cleans Rx; 135/95lb; power variation for those who do not have the skill; power clean + front squat if pattern isn't 100%)
7 pull ups (C2B Rx+)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 10, 2015
Male Clients
1
Barry
Sullivan
5:30 PM
4 x 5
1
Bill
Cooper
7:00 AM
4 x 5
1
Brendan
Sheehan
6:00 AM
4 x 5
No weight
1
Chris
Gudejko
5:30 PM
4 x 5
1
Declan
Hoellein
9:00 AM
4 x 5
1
Jesse
Dimick
5:00 AM
4 x 5
1
Jon
Collette
10:00 AM
4 x 5
1
KEITH
DEJESUS
3:30 PM
4 x 5
slow up and down
1
Ken
Lysik
12:00 PM
4 x 5
mostly strict until last 3 reps
1
Kevin Cruz
l
7:00 AM
4 x 5
1
Kyle
Nolan
6:00 AM
4 x 5
1
Matthew
Lape
5:00 AM
4 x 5
singles
1
Maurice
Richard
5:30 PM
4 x 5
1
Nick
Capman
12:00 PM
4 x 5
1
Nick
Fotos
5:30 PM
4 x 5
0 10 10 15
1
Rick
Smith
5:00 AM
4 x 5
20# vest - strict
1
Syam
Buradagunta
5:30 PM
4 x 5
1
Tim
Welch
4:30 PM
4 x 5
1
Todd
Kinsman
5:00 AM
4 x 5
2
Bill
Arneth
7:00 AM
4 x 5
isometric last set. Closed grip others
2
David
Paquette
7:00 AM
4 x 5
2
David
Winchester
5:00 AM
4 x 5
2
Himanshu
Minocha
3:30 PM
4 x 5
2
John
Bruce
5:30 PM
4 x 5
Purple band - focus on lowering.
2
Taylor
Shannon
5:00 AM
4 x 5
Female Clients
1
amy
castoldi
5:30 PM
4 x 5
15 lbs
1
Bethany
Farrar
3:30 PM
4 x 5
1
Curran
Leahy
5:00 AM
4 x 5
Strict up, eccentric down
1
Heather
YoYo
5:00 AM
4 x 5
20 lb vest
1
Liz
Mason
6:00 AM
4 x 5
bw, 5#, 10#, 15#
1
Rachel 1-Rep
Sibley
4:30 PM
4 x 5
2
Aniella
Neiva
5:30 PM
4 x 5
jumping pull up
2
Bonnie
Santiago
4:30 PM
4 x 5
2
Buffy
Buradagunta
5:30 PM
4 x 5
jumping
2
Carissa
Couture
5:00 AM
4 x 5
Eccentric
2
chhavi
Goyal
5:30 PM
4 x 5
2
Private
7:00 AM
4 x 5
2
Jean
Hanks
8:00 AM
4 x 5
2
Julie
Squires
9:00 AM
4 x 5
2
Kathy
Bridge
7:00 AM
4 x 5
red/orange band
2
Kim
Cooper
9:00 AM
4 x 5
2
Kimberley
Bell
7:00 AM
4 x 5
2
Krist
Hayes
12:00 PM
4 x 5
2
Lamia
Hillerstrom
8:00 AM
4 x 5
2
leslie
mccarthy
9:00 AM
3 x 5
Jumping up Eccentric down
2
Lisa
Zancewicz
5:00 AM
3 x 5
2
Maria
Maynard
5:00 AM
4 x 5
jumping slow down
2
Melanie
Corcoran
9:00 AM
4 x 5
jumping
2
Melissa
Gofforth
5:00 AM
4 x 5
desending
2
Nicole
D'Alessandro
6:00 AM
4 x 5
strict PU
2
Pam
Litchfield
7:00 AM
4 x 5
red/orange
2
Paula
Musgrave
12:00 PM
4 x 5
jumping
2
Peg
Kinsman
5:00 AM
4 x 5
2
Rose
Seibold
6:00 AM
4 x 5
lat pull downs - 2 red 1 orange band
2
Sherry
Berger
3:30 PM
4 x 5
3
Nicki
Rohloff
10:00 AM
4 x 4
3
Sara
Sullivan
6:00 AM
4 x 4
strict
4
Jillisa
Smith
6:30 PM
4 x 0
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