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Components
Front Squat
Crossfit Games Open 1 ...
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Friday 9/3/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
9:00 AM (Indoor)
12:00 PM (Indoor)
3:30 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (24/26)
Workout
Friday 9/3/21 WOD
Warm-up
What you need:
Barbell
Rower
Wall Ball
-10 cal row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Front rack mob
Specific Prep
*Coaches Choice
Strength
1A: Front Squat (1x1)
Front Squat
-Build to a heavy single
-Suggested path 50x3, 60x3, 70x3, 80x2, 85+x1
Alternate Option:
-DB/KB/Odd object front squat
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 03, 2021
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 305 lbs
136/165/185/225/255/285/305
2
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 285 lbs
failed 300, wasn't feeling it today, thursday killed the legs
3
Private
5:00 AM (Indoor)
1 x 1 @ 265 lbs
3
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 265 lbs
Bailed on 275
4
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 255 lbs
5
Brendan
Sheehan
7:00 AM (Virtual)
1 x 1 @ 247 lbs
5
Rui
Xu
3:30 PM (Indoor)
1 x 1 @ 247 lbs
failed 267
6
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 245 lbs
6
Tony
Potenti
6:00 AM (Indoor)
1 x 1 @ 245 lbs
7
Tim
Furbush
9:00 AM (Indoor)
1 x 1 @ 240 lbs
8
dennis
paoloni
12:00 PM (Indoor)
1 x 1 @ 235 lbs
9
John
Volpe
12:00 PM (Indoor)
1 x 1 @ 225 lbs
9
Marc
Dobay
3:30 PM (Indoor)
1 x 1 @ 225 lbs
9
Maurice
Richard
6:00 AM (Indoor)
1 x 1 @ 225 lbs
9
Syam
Buradagunta
6:00 AM (Indoor)
1 x 1 @ 225 lbs
10
Terence
Lynch
6:00 AM (Indoor)
1 x 1 @ 215 lbs
11
Jay
Clancy
7:00 AM (Virtual)
1 x 1 @ 190 lbs
85,125,155,175,190,200F
12
Theis
Jorgensen
5:00 AM (Indoor)
1 x 1 @ 185 lbs
13
Todd
Kinsman
5:00 AM (Indoor)
1 x 1 @ 175 lbs
14
Dan
McCarthy
5:00 AM (Indoor)
1 x 1 @ 155 lbs
14
James
Miller
5:30 PM (Indoor)
1 x 1 @ 155 lbs
15
graham
pettengill
7:00 AM (Indoor)
1 x 1 @ 145 lbs
16
Brian
Dingman
7:00 AM (Virtual)
1 x 1 @ 115 lbs
First time back.?75-115. All sets of 5
17
Connor
McCarthy
5:00 AM (Indoor)
1 x 1 @ 75 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 205 lbs
2
Helene
Desjardins
3:30 PM (Indoor)
1 x 1 @ 185 lbs
Failed 205
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 185 lbs
3
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 178 lbs
1lb pr- not pretty
4
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 175 lbs
5
Traci
lake
6:00 AM (Indoor)
1 x 1 @ 155 lbs
6
Jessica
Clancy
7:00 AM (Indoor)
1 x 1 @ 145 lbs
6
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 145 lbs
Failed 157 should’ve tried 150
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 135 lbs
7
Peg
Kinsman
5:00 AM (Indoor)
1 x 1 @ 135 lbs
7
Simony
Cardoso
3:30 PM (Indoor)
1 x 1 @ 135 lbs
Had migraine 😞
8
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 125 lbs
8
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 125 lbs
9
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 115 lbs
10
Carla
Lopez
7:00 AM (Indoor)
1 x 1 @ 110 lbs
11
Coreen
Williamson
7:00 AM (Indoor)
1 x 1 @ 105 lbs
11
Stephanie
Nephew
5:00 AM (Indoor)
1 x 1 @ 105 lbs
12
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 100 lbs
12
Kim
Hardin
5:00 AM (Indoor)
1 x 1 @ 100 lbs
13
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 90 lbs
14
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 87 lbs
Need to get lower
15
Jackie
Donadio
7:00 AM (Indoor)
1 x 1 @ 85 lbs
16
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 80 lbs
17
Cheryl
Kaplan
6:00 AM (Indoor)
3 x 1 @ 74 lbs
18
Qin
Sun
7:00 AM (Indoor)
6 x 3 @ 70 lbs
19
Karen
Burton
5:00 AM (Virtual)
1 x 1 @ 65 lbs
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