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Components
Turkish Get Up
1B. Single Arm DB row
Rugrats
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
10/6/15 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
2:30 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):
74 (29/45)
Workout
10/6/15 WOD
Turkish Get Up (4x2 each side)
Turkish Get Up
1B. Single Arm DB row (3x10 each side (2 sec pause at top))
Rugrats (AMRAP - Reps)
16 min AMRAP
50 burpees
40 KBS (53/35lb; 70/44lb)
30 box jumps (24/20in)
20 alternating goblet lunges (53/35lb; 70/44lb Rx+)-goblet position
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 06, 2015
Male Clients
1
Cullen
Franz
5:00 AM
1 x 2 @ 70 lbs
35,44,53,70
2
Sabino
Lagattolla
6:30 PM
3 x 2 @ 53 lbs
2
Kevin Cruz
l
5:00 AM
1 x 2 @ 53 lbs
35 44 53 53
2
Matthew
Lape
5:00 AM
1 x 2 @ 53 lbs
Right side needs work.....
2
Scott
Lacerra
5:30 PM
1 x 2 @ 53 lbs
3
Bill
Cooper
7:00 AM
1 x 2 @ 44 lbs
3
Keivan
Russo
4:30 PM
1 x 2 @ 44 lbs
3
marc
razza
5:30 PM
1 x 2 @ 44 lbs
3
Nick
Capman
4:30 PM
1 x 2 @ 44 lbs
3
Nick
Fotos
6:30 PM
1 x 2 @ 44 lbs
3
Rick
Smith
5:00 AM
1 x 2 @ 44 lbs
35/35/35/44
3
Syam
Buradagunta
5:30 PM
1 x 2 @ 44 lbs
4
Barry
Sullivan
6:00 AM
1 x 2 @ 35 lbs
4
Brian
Dingman
7:00 AM
1 x 2 @ 35 lbs
4
Dennis
Paoloni
10:00 AM
1 x 2 @ 35 lbs
4
Jae
Chung
8:00 AM
1 x 2 @ 35 lbs
4
Marc
Mespelli
7:00 AM
1 x 2 @ 35 lbs
4
Scott
Cleversey
5:00 AM
1 x 2 @ 35 lbs
4
Tim
Welch
4:30 PM
1 x 2 @ 35 lbs
5
Jasmin
Bertovic
7:00 AM
1 x 2 @ 26 lbs
5
Sean
Clemens
6:30 PM
1 x 2 @ 26 lbs
6
Chris
Hurley
12:00 PM
4 x 2 @ 25 lbs
7
John
Bruce
7:30 PM
4 x 2 @ 18 lbs
1/2 with NO weight
7
KEITH
DEJESUS
2:30 PM
1 x 2 @ 18 lbs
0 0 18
8
Scott
Sinclair
7:00 AM
1 x 2 @ 15 lbs
9
DJ
Gangan
7:30 PM
4 x 2 @ 12.5 lbs
15 lbs right 10 left
10
Greg
Gudejko
7:30 PM
4 x 2 @ 10 lbs
10
Gerald
Turner
7:00 AM
1 x 2 @ 10 lbs
11
Calvin
Ho
6:00 AM
1 x 2 @ 0 lbs
Female Clients
1
Bethany
Farrar
5:00 AM
1 x 2 @ 35 lbs
1
Danielle
Fontaine
9:00 AM
1 x 2 @ 35 lbs
1
Heather
YoYo
5:00 AM
1 x 2 @ 35 lbs
20,25, 30
1
Helene
Desjardins
3:30 PM
1 x 2 @ 35 lbs
1
Nicole
Croteau
4:30 PM
1 x 2 @ 35 lbs
2
Curran
Leahy
5:00 AM
1 x 2 @ 30 lbs
2
Lisa
Zancewicz
5:00 AM
1 x 2 @ 30 lbs
2
nicole
jacobs
12:00 PM
1 x 2 @ 30 lbs
3
Maria
Maynard
5:00 AM
4 x 2 @ 26 lbs
3
Carissa
Couture
5:00 AM
1 x 2 @ 26 lbs
3
Danielle
Ward
2:30 PM
1 x 2 @ 26 lbs
3
Kim
Cooper
9:00 AM
1 x 2 @ 26 lbs
3
Lily
Johnson
12:00 PM
1 x 2 @ 26 lbs
3
Liz
Mason
6:00 AM
1 x 2 @ 26 lbs
18, 20, 25
3
Melissa
Gofforth
5:00 AM
1 x 2 @ 26 lbs
3
Natalie
Neves
3:30 PM
1 x 2 @ 26 lbs
3
Paula
Musgrave
12:00 PM
1 x 2 @ 26 lbs
3
Sherry
Berger
3:30 PM
1 x 2 @ 26 lbs
4
Bonnie
Santiago
12:00 PM
1 x 2 @ 25 lbs
4
Buffy
Buradagunta
5:30 PM
1 x 2 @ 25 lbs
4
Cristina
Mendoza
7:00 AM
1 x 2 @ 25 lbs
4
Liz
Nasser
5:00 AM
1 x 2 @ 25 lbs
5
Aniella
Neiva
5:30 PM
1 x 2 @ 20 lbs
5
Nicole
Mohamed
12:00 PM
1 x 2 @ 20 lbs
6
Erica
Mahan
6:30 PM
1 x 2 @ 18 lbs
6
Jennifer
Houghtaling
8:00 AM
1 x 2 @ 18 lbs
6
Karen
Smith
9:00 AM
1 x 2 @ 18 lbs
6
Marie
Mahan
6:30 PM
1 x 2 @ 18 lbs
6
Nicki
Rohloff
12:00 PM
1 x 2 @ 18 lbs
6
Peg
Kinsman
5:00 AM
1 x 2 @ 18 lbs
6
Roma
Siemen
7:00 AM
1 x 2 @ 18 lbs
7
Annie
Powell
6:00 AM
1 x 2 @ 15 lbs
7
Debbie
Chung
9:00 AM
1 x 2 @ 15 lbs
7
Jessica
Clancy
6:00 AM
1 x 2 @ 15 lbs
8
Ritu
Minocha
10:00 AM
1 x 2 @ 12 lbs
9
Heather
Gudejko
7:30 PM
4 x 2 @ 10 lbs
9
Karolyn
Choate
3:30 PM
4 x 2 @ 10 lbs
9
Private
6:00 AM
1 x 2 @ 10 lbs
9
Jean
Hanks
7:00 AM
1 x 2 @ 10 lbs
9
Wendy
Li
12:00 PM
1 x 2 @ 10 lbs
10
Kathy
Bridge
7:00 AM
1 x 2 @ 8 lbs
11
Sandy
Brock
5:30 PM
1 x 2 @ 6 lbs
Some no lbssome with 6
12
Kimberley
Bell
7:00 AM
1 x 2 @ 5 lbs
13
Callie
Smith
7:00 AM
1 x 2 @ 0 lbs
13
Michele
Soares
5:30 PM
1 x 2 @ 0 lbs
body weight
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