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Components
Algae
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
Wednesday 8/11/21 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)
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):
25 (15/10)
Workout
Wednesday 8/11/21 WOD
Warm-up
What you need:
Rower
Box
2x Kettlebell
-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
Algae (AMRAP - Rounds and Reps)
30 Min Amrap w/a Partner
2k row
200m farmer carry (53,35/70,44rx+)
50 Box jumps (24,20)
1,600m row
200m farmer carry
40 box jump
1,200m row
200m farmers carry
30 box jumps
-Alternate Box jumps
-Split all other work however you would like
-Every 10m is a rep
ex. 200m carry = 20 reps
Alternate Options:
Row?
-Run 1,600m or 1 mile
-Run 1,200m or ¾ mile
-Run 800m or ½ mile
Farmers carry?
-Odd object carry
Box Jump?
-Step-up
-Squat jump
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 11, 2021
Male Clients
1
Dennis
Paoloni
5:30 PM (Indoor)
1 + 40
W Danny Mac
2
Brendan
Sheehan
7:00 AM (Indoor)
1 + 32
1rd+320m / w Tony&Steve
3
Jon
Collette
6:00 AM (Indoor)
1 + 21
W/Colin
4
Azim
Mohammed
5:30 PM (Indoor)
1 + 20
W/ Max
5
Mark
Hardin
6:00 AM (Indoor)
1 + 7
With Chris M
6
Private
5:00 AM (Indoor)
1 + 5
6
Nick
Lupoli
5:00 AM (Indoor)
1 + 5
W/Abhi
7
Todd
Kinsman
5:00 AM (Indoor)
1 + 4
Lisa Z.
8
Matt
Calhoun
5:30 PM (Indoor)
0 + 815
Will
9
Mike
Collette
6:00 AM (Virtual)
0 + 630
w/ Erin
10
KEITH
DEJESUS
3:30 PM (Indoor)
0 + 620
W/Marc cap snuck up on us
10
Maqsood
Ahmed
5:30 PM (Indoor)
0 + 620
w/James
10
Marc
Dobay
3:30 PM (Indoor)
0 + 620
Partner with Keith
11
Keivan
Russo
12:00 PM (Indoor)
0 + 618
Alvin & Evan
12
Christopher
Lacasse
7:00 AM (Indoor)
0 + 560
w/Sam
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 + 4
Joyous Todd.
2
Traci
Lake
7:00 AM (Indoor)
1 + 0
Finished after time with heather ⭐️
3
Coreen
Williamson
7:00 AM (Indoor)
0 + 630
w/ Danielle!
3
Danielle
Fontaine
7:00 AM (Indoor)
0 + 630
4
Jessica
Clancy
6:00 AM (Indoor)
0 + 610
Finished 1200 after cap. With Claudette!
5
Briana
DeWolfe
12:00 PM (Indoor)
0 + 580
6
Carolyn
Keiper
5:00 AM (Indoor)
0 + 560
With NSP!
6
Nicole
St.Pierre
5:00 AM (Indoor)
0 + 560
Dr. Keiper 😍
7
Heather
Schmidt
7:00 AM (Indoor)
1 + 0
Finished after time w/ Traci. Step ups.
8
Rebecca
Welch
6:00 AM (Indoor)
0 + 610
step ups (hip) Anne! finished last 200 after the cap
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