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Components
Hey Arnold
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
Saturday 10/10/15 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM
8:00 AM
9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
Saturday 10/10/15 WOD
Hey Arnold (2 Rounds for reps)
Partner WOD
9 min AMRAP Alternate each round with partner:
12/9 cal row
9 burpee over rower
rest 5 min
15 min AMRAP alternate rounds
5 ground to OH (135/95lb; 165/105lb Rx+)
10 toe to bar
15 DUs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 10, 2015
Male Clients
1
Mark
DiRienzo
7:00 AM
531 Total Reps
8+20 & 11+13 w/ BZ
2
Chris
Ballesteros
9:00 AM
431 Total Reps
11 rounds + 2 reps - w/nikhil 5, 9, 10, 15
2
Nikhil
Sethi
9:00 AM
431 Total Reps
11rounds+2 reps w/Chris :)
3
Peter
Allain
8:00 AM
336 Total Reps
3 + 3 / 7 + 6 with Bino
4
Himanshu
Minocha
9:00 AM
0 Total Reps
5 Rounds 5 ground to OH, 9 Burpees, 10 T-to-B, 30 Singles
Female Clients
1
Jillisa
Smith
7:00 AM
396 Total Reps
carissa
2
Aniella
Neiva
9:00 AM
0 Total Reps
5 rounds 5 groud oh, 9 burpees, 10k2c, 15 du
3
Julie
Squires
8:00 AM
504 Total Reps
with Sue 65lbs leg lifts
3
Sue
Martel
8:00 AM
504 Total Reps
45lbs
4
Peg
Kinsman
7:00 AM
423 Total Reps
w/ Tracy and Lynne...75lb g20/k2c/du
4
Tracy
Grady
7:00 AM
423 Total Reps
With peg and Lynne, went light
5
Carissa
Couture
7:00 AM
396 Total Reps
6
Lily
Hanks
8:00 AM
320 Total Reps
Rx 9min amrap 65lb, t2b, du
7
leslie
mccarthy
9:00 AM
0 Total Reps
18 min AMRAP 4 rounds +4 55lbs k2c partner with Aniella
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