Show Workout in Full Screen
Auto Scroll Page
Components
St. Louis Blues
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
Wednesday 8/3/22 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 (Indoor)
7:00 AM (Virtual)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 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):
29 (15/14)
Workout
Wednesday 8/3/22 WOD
Warm-up
What you need:
Wall ball
-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
Band pull-aparts
Banded pass throughs
Specific Prep
*Coach's Choice
Strength
Metcon
St. Louis Blues (Time)
For Time:
100ft Walking Lunges
21 WBS 20/14#
21 T2B
100ft Walking Lunges
18 WBS
18 T2B
100ft Walking Lunges
15 WBS
15 T2B
100ft Walking Lunges
12 WBS
12 T2B
100ft Walking Lunges
9 WBS
9 T2B
100ft Walking Lunges
6 WBS
6 T2B
Walking Lunges?
-Step ups
WBS?
- Air squat
T2B?
-Knee to elbow
-Hanging knee raises
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 03, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
13:48
2
G-Man
St. Onge
5:00 AM (Virtual)
15:08
Open gym w/B and K
3
Jon
Collette
7:00 AM (Indoor)
17:07
4
Mark
DiRienzo
12:00 PM (Indoor)
17:20
5
Brendan
Sheehan
7:00 AM (Indoor)
19:14
Wobbly WB
6
KEITH
DEJESUS
12:00 PM (Indoor)
19:45
7
Dennis
Paoloni
12:00 PM (Indoor)
20:43
8
Keivan
Russo
9:00 AM (Virtual)
22:33
Yuck
9
Dan
McCarthy
5:30 PM (Indoor)
23:07
Strict T2B- still are a mothafucka!!!
10
Private
5:00 AM (Indoor)
12:35
11
Michael
Cuthbert
7:00 AM (Indoor)
16:57
Reverse crunch controlled on the way down instead of toe to bar
12
Damon
Walsh
6:00 AM (Indoor)
18:18
K2C
13
Zubair
magdum
5:30 PM (Indoor)
19:34
Knees to chest
14
Rob
Scannevin
7:00 AM (Indoor)
20:48
Knees2chest
15
Peter
Russo
4:00 PM (Indoor)
25:17
20# MB, kns2chst
Female Clients
1
Prika
Silva
5:00 AM (Indoor)
19:50
2
Nicole
St.Pierre
5:00 AM (Indoor)
20:18
3
Rebecca
Welch
6:00 AM (Indoor)
16:50
10 # ball k2c
4
Liz
Nasser
6:00 AM (Indoor)
17:15
Knees to chest. 10 pounds
5
Emily
Oberlee
5:00 AM (Virtual)
19:14
Leg raises
6
Julia
Rissmiller
5:00 AM (Indoor)
19:55
Kip leg raises
7
Traci
Lake
9:00 AM (Indoor)
20:11
Situps
8
Maria
Maynard
5:00 AM (Virtual)
20:18
K2C
9
Coreen
Williamson
6:00 AM (Indoor)
20:32
2rds lunges; 3 rds air squats; 1rd T2B; 3rds k2ch; #10lb WB
10
Jackie
Donadio
4:00 PM (Indoor)
21:36
11
Jessica
Clancy
6:00 AM (Indoor)
23:13
12
Mariana
Lucchese
12:00 PM (Indoor)
23:30
13
Simony
Cardoso
4:00 PM (Indoor)
24:04
K2C, #14lbs WB,lunges😓
14
Melanie
Maletta
5:30 PM (Indoor)
24:49
10lb. Med ball. T2 elbow
Loading...
Powered By Wodify