Show Workout in Full Screen
Auto Scroll Page
Components
Apricot
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 11/3/21 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):
34 (18/16)
Workout
Wednesday 11/3/21 WOD
Warm-up
What you need:
1x kettlebell
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Metcon
Apricot (AMRAP - Rounds and Reps)
30 minute amrap
10 Strict pull ups
20 Hrpu
30 Hollow rocks
200m Goblet carry (53,35)
400m run
Alternate Options:
Strict pullups?
-Tempo inverted row 3 sec up, pause, 3 sec down
-Tempo Bent over row 3 sec up, pause, 3 sec down
Hrpu?
-incline pushup
Hollow body rocks?
-5 deadbugs each side alternating
Goblet Carry?
-1 min DB/Odd object goblet hold
400m run?
-500m row
-:30 mountain climbers +:30 jumping jacks x2
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 03, 2021
Male Clients
1
Dennis
Paoloni
3:30 PM (Indoor)
4 + 21
2
KEITH
DEJESUS
12:00 PM (Indoor)
4 + 5
3
G-Man
St. Onge
3:30 PM (Indoor)
4 + 0
3
Mark
DiRienzo
5:30 PM (Indoor)
4 + 0
That sucked
4
Mark
Hardin
7:00 AM (Indoor)
3 + 100
Finished 1/2 the run on round 4
4
Rui
Xu
5:30 PM (Indoor)
3 + 100
5
Evan
Cleveland
12:00 PM (Indoor)
3 + 82
6
Brendan
Sheehan
7:00 AM (Indoor)
3 + 70
7
Keivan
Russo
12:00 PM (Indoor)
3 + 60
8
Todd
Kinsman
7:00 AM (Indoor)
3 + 40
9
Private
5:00 AM (Indoor)
3 + 24
10
Jay
clancy
5:00 AM (Indoor)
3 + 0
finished run a little after
11
Peter
Russo
3:30 PM (Indoor)
3 + 30
Green Bnd, 44#kb
12
Theis
Jorgensen
5:00 AM (Indoor)
3 + 5
13
Nate
Oram
6:00 AM (Indoor)
3 + 3
2 reds
14
Zubair
magdum
5:30 PM (Indoor)
3 + 0
35# Resistance PU
15
Christopher
Lacasse
7:00 AM (Indoor)
2 + 80
Banded PU
15
Maqsood
Ahmed
5:30 PM (Indoor)
2 + 80
Kipping PU. Slow :/
Female Clients
1
Marissa
Papazian
5:00 AM (Indoor)
4 + 27
2
Prika
Silva
5:00 AM (Indoor)
3 + 16
3
Nicole
St.Pierre
5:00 AM (Indoor)
3 + 0
4
Lisa
Zancewicz
5:00 AM (Indoor)
2 + 0
5
Gina
Richard
5:00 AM (Indoor)
4 + 60
renegade rows
6
Mary
Gemme
6:00 AM (Virtual)
4 + 35
Inverted rows; modified HRPUs
7
Emily
Oberlee
5:00 AM (Indoor)
4 + 0
7
Julia
Rissmiller
5:00 AM (Indoor)
4 + 0
Yellow KB Band pull ups Push ups w box
8
Heather
Schmidt
5:00 AM (Indoor)
3 + 80
9
Simony
Cardoso
3:30 PM (Indoor)
3 + 75
10
Coreen
Williamson
5:00 AM (Indoor)
3 + 60
3red bands, 35kb
10
Heather
Clancy
7:00 AM (Virtual)
3 + 60
10
Susan
Black
7:00 AM (Virtual)
3 + 60
Renegade rows, shoulder taps, 26# kb
11
Helene
Desjardins
6:00 AM (Indoor)
3 + 0
12
Traci
Lake
6:00 AM (Indoor)
2 + 80
Banded
13
Christine
Guerard
5:00 AM (Indoor)
0 + 0
Almost finished 4th round. Scaled errythang
Loading...
Powered By Wodify