Show Workout in Full Screen
Auto Scroll Page
Components
Goblet of Fire
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Performance & Recovery
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Saturday 7/31/2021 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Virtual)
8:00 AM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
Saturday 7/31/2021
Goblet of Fire (Time)
With a Partner complete 4rds For Time:
30 Pull up (RX+12 Bar MU)
24 Burpee Over the Bar
400m run (together)
12 Power Cleans 155/85# (RX+185/105#)
35 min cap
*Partition work as you'd like with your partner but both partners must run the 400m
*You may start Pull up before your partner gets back but try to keep total volume split fairly even
Pull up?
-Bent over rows
Run?
-Row
Power clean?
-DB Power clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 31, 2021
Male Clients
1
G-Man
St. Onge
7:00 AM (Virtual)
24:21
Keivan
2
Mohiuddin
Ahmed
8:00 AM (Indoor)
28:05
Abhi and Alvin
3
Dennis
Paoloni
8:00 AM (Indoor)
24:06
Stevie
4
Keivan
Russo
7:00 AM (Virtual)
24:21
185#
5
Private
8:00 AM (Indoor)
28:05
6
Jon
Collette
7:00 AM (Indoor)
29:18
w/todd + peg
6
Todd
Kinsman
7:00 AM (Indoor)
29:18
Peg and Jon.
7
Christopher
Lacasse
7:00 AM (Indoor)
33:53
w/Maqsood, 135#, 3rds pull-ups tweaked forearm and switched to ju...
7
Maqsood
Ahmed
7:00 AM (Indoor)
33:53
w/Chris. 145#. Banded/Jumping PU
Female Clients
1
Nicole
Croteau
8:00 AM (Virtual)
16:00
Solo - 3 rds instead of 4
2
Jessica
Clancy
8:00 AM (Indoor)
28:24
With Maria!! Ripped hand first rd.
3
Carolyn
Keiper
7:00 AM (Indoor)
24:29
NSP and Emily! Toe to kb, 55 lbs, up downs
3
Emily
Oberlee
7:00 AM (Indoor)
24:29
55#, banded pullup, w/ NSP & Carolyn
3
Nicole
St.Pierre
7:00 AM (Indoor)
24:29
65#, rest rx, Carolyn & Emily
4
Jackie
Donadio
8:00 AM (Indoor)
28:02
55#
5
Liz
Nasser
7:00 AM (Indoor)
29:07
Ring rows. Rest rx. With Dr. Powell
6
Simony
Cardoso
8:00 AM (Virtual)
29:10
#75lbs, bent-over,w Aniella👯♀️😍
7
Carolina
Lucchese
7:00 AM (Indoor)
30:56
W/ Coreen 💪🏽🙌🏾
8
Coreen
Williamson
7:00 AM (Indoor)
31:00
w/ Carolina!
Loading...
Powered By Wodify