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Components
Core Power
Legolas
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 Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Wednesday 9/14/22 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)
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):
20 (12/8)
Workout
Wednesday 9/14/22 WOD
Warm-up
What you need:
Specific Prep
*Coach's Choice
Strength
Core Power (Calories)
Every 2 min for 10min
10sec Max effort Echo Bike
Into
15-25sec Hanging L-hold
*20 sec starts when you start to hang so time yourself
Metcon
Legolas (Time)
8rds
200m run repeats
rest 45sec after each run
20 min cap
*Record Slowest Round
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 14, 2022
Male Clients
1
Private
9:00 AM (Indoor)
44 Calories
2
Mark
DiRienzo
5:30 PM (Indoor)
34 Calories
3
Marc
Dobay
4:00 PM (Indoor)
40 Calories
3
Matt
Grandbois
6:00 AM (Indoor)
40 Calories
???
4
Jeff
Kaplan
9:00 AM (Indoor)
38 Calories
5
Brendan
Sheehan
4:00 PM (Indoor)
37 Calories
5
Christopher
Lacasse
9:00 AM (Indoor)
37 Calories
6
Carl
Donadio
7:00 AM (Indoor)
30 Calories
6
Jon
Collette
7:00 AM (Virtual)
30 Calories
7
Graham
Pettengill
7:00 AM (Indoor)
26 Calories
8
KEITH
DEJESUS
12:00 PM (Indoor)
25 Calories
??
9
Mark
Hardin
7:00 AM (Indoor)
21 Calories
Reset
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
30 Calories
2
Lisa
Zancewicz
5:00 AM (Indoor)
24 Calories
3
Simony
Cardoso
4:00 PM (Indoor)
18 Calories
4
Jackie
Donadio
4:00 PM (Indoor)
15 Calories
5
Coreen
Williamson
5:00 AM (Indoor)
30 Calories
6
Marybeth
Costello
5:30 PM (Indoor)
25 Calories
7
Private
5:30 PM (Indoor)
21 Calories
8
Liz
Nasser
5:00 AM (Indoor)
11 Calories
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