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Components
Cobb
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 Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Wednesday 9/29/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Virtual)
7:00 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):
39 (18/21)
Workout
Wednesday 9/29/21 WOD
Warm-up
What you need:
2x kettlebells
Abmat
Rower
-Row 250m
-10 Good mornings
-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
Specific Prep
*Coaches Choice
Metcon
Cobb (Time)
For time w/a Partner:
120 abmat situps
CFP Farmers carry lap (53,35/70,44rx+)
2k row
-35 minute cap
Alternate Options:
Abmat situps?
-Anchored situps
CFP Farmers carry lap?
-8 minutes total marching farmers hold
2k row?
-1 mile run
-:30 alternating shuttle sprints for 8 minutes
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 29, 2021
Male Clients
1
Mark
DiRienzo
5:30 PM (Indoor)
20:21
Matty C
1
Matt
Calhoun
5:30 PM (Indoor)
20:21
Mark
2
Carl
Donadio
12:00 PM (Indoor)
21:51
Nate/Tim
2
Nate
Oram
12:00 PM (Indoor)
21:51
Carl & Furby
3
dennis
paoloni
3:30 PM (Indoor)
21:19
W Helene
4
Brendan
Sheehan
7:00 AM (Indoor)
21:34
With Mark H
4
Mark
Hardin
7:00 AM (Indoor)
21:34
With Sheehan the beast
5
KEITH
DEJESUS
3:30 PM (Indoor)
21:56
With Matt and Bram
5
Matt
Grandbois
3:30 PM (Indoor)
21:56
63# w/ Keith & Bram
6
Christopher
Lacasse
7:00 AM (Indoor)
23:08
w/Damon
6
Damon
Walsh
7:00 AM (Indoor)
23:08
W/ Chris
7
Maqsood
Ahmed
3:30 PM (Indoor)
23:55
w/Marc
7
Marc
Dobay
3:30 PM (Indoor)
23:55
With Mos
8
Private
5:00 AM (Indoor)
24:35
9
Ben
Ehrlich
12:00 PM (Indoor)
22:43
10
graham
pettengill
7:00 AM (Indoor)
24:30
44 Thanks Steve
11
Todd
Kinsman
5:00 AM (Indoor)
24:49
with Coreen 35#
12
Jay
Clancy
5:00 AM (Virtual)
27:56
Solo full reps 45# kbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
21:19
#53s w/ Dennis
2
Lisa
Zancewicz
5:00 AM (Virtual)
23:30
2
Prika
Silva
5:00 AM (Indoor)
23:30
w/ Lisa
3
Gina
Richard
5:00 AM (Indoor)
24:35
partners with abhi
4
Carolyn
Keiper
5:00 AM (Indoor)
23:07
With HEATHER!!!
4
Heather
Schmidt
5:00 AM (Indoor)
23:07
W/ Carolyn
5
Beth
varner
5:30 PM (Indoor)
23:50
W/ Tori
5
Victoria
Tuite
5:30 PM (Indoor)
23:50
With beth
6
Coreen
Williamson
5:00 AM (Indoor)
24:49
w/Todd!
7
Maria
Maynard
5:00 AM (Indoor)
25:14
W/ Peej!!
8
Rebecca
Welch
6:00 AM (Indoor)
25:26
Anne 🍀
9
Annie
Powell
5:00 AM (Indoor)
25:45
9
Liz
Nasser
5:00 AM (Indoor)
25:45
With Dr. Powell. Why our sit ups so slo bro?
10
Amy
Costello
5:00 AM (Indoor)
26:16
10
Emily
Oberlee
5:00 AM (Indoor)
26:16
With Amy!
11
Heather
Clancy
7:00 AM (Virtual)
27:04
W/Meredith 🤗
12
Simony
Cardoso
3:30 PM (Indoor)
27:27
With Carolina 🤩
13
Traci
lake
6:00 AM (Indoor)
27:50
14
Hanah
Conlan
6:00 AM (Indoor)
25:04
15
Marybeth
Costello
5:30 PM (Indoor)
27:20
Partner W/ Hailey Blue kb, reverse crunch for me
16
Carolina
Lucchese
3:30 PM (Indoor)
27:29
With Symone
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