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Components
Cyber
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
Saturday 11/27/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Saturday 11/27/21 WOD
Warm-up
What you need:
Rower
Box
Barbell
Dumbbell
-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
Cyber (Time)
2 rounds w/a partner
60 cal Row
60 BJ Over
60 Deadlift 225/135#
60 K2E
60 Single arm alternating Devil press (50/35)
*partition work as you'd like
(30 min cap)
Alternate Options:
Cal row?
-Burpees
-Up/Downs
Box jump over?
-Step Ups
Deadlift?
-DB/KB/Odd object RDL
Knee to Elbow?
-Supine leg lift
Single arm Alternating Devils press?
-BB/KB/Odd hang clean to press
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 27, 2021
Male Clients
1
G-Man
St. Onge
7:00 AM (Virtual)
17:00
only one round, no deads, back
2
Private
7:00 AM (Indoor)
30:00
2
Carl
Donadio
8:00 AM (Indoor)
30:00
1 round and 189 reps with Graham
2
Christopher
Lacasse
8:00 AM (Indoor)
30:00
w/Heather DNF
2
Mohiuddin
Ahmed
8:00 AM (Indoor)
30:00
1+192, 135# DL, #50
2
Todd
Kinsman
8:00 AM (Indoor)
30:00
with Peg and Russ - 2nd round 18 K2E. 15# 35# 20"
3
Maqsood
Ahmed
7:00 AM (Indoor)
31:34
W/Abhi. 1+206. Scaled everything
Female Clients
1
Marissa
Papazian
7:00 AM (Indoor)
30:00
1+253 with Jon!
2
Bethany
Farrar
7:00 AM (Virtual)
17:00
one round
3
Nicole
Croteau
8:00 AM (Virtual)
29:26
4
Heather
Schmidt
7:00 AM (Indoor)
30:00
105 DL, 25lb DB, 1 rd plus 183reps W/ Lisa
4
Jessica
Clancy
7:00 AM (Indoor)
30:00
With Maria!!! Did not finish!
4
Lisa
Zancewicz
7:00 AM (Indoor)
30:00
4
Rebecca
Welch
7:00 AM (Indoor)
30:00
2nd to 58 DLs rd 2 Anne 105 25 db
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