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12 days of Christmas
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
Friday 12/24/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:30 AM (Indoor)
7:30 AM (Virtual)
9:00 AM (Indoor)
9:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (14/24)
Workout
Friday 12/24/21 WOD
Warm-up
What you need:
Kettlebell
Medball
Dumbbell
-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
12 days of Christmas (Time)
1 Deadlift (185/125)
2 burpee over bar
3 Goblet squats (53/35lb)
4 burpee over bar
5 single arm DB thruster (50/35lb)
6 burpee over bar
7 push ups
8 American KBS (53/35lb)
9 Box jumps
10 DB Hang Power Snatch
11 DB burpee DL
12 Goblet step ups
(40 minute cap)
Alternate Options:
Deadlift?
-KB/DB/Odd object RDL
Burpee over Bar?
-Up/Down KB/DB/Odd object
Goblet Squat?
-Air squat
Single arm Dumbbell thruster
-KB/Odd object thruster
Push ups?
-Incline pushup
American KB swing
-DB/Odd object swing
Box jump?
-Squat jump
DB Power snatch
-BB/KB/Odd object power snatch
DB burpee DL?
-Up/down + Vertical jump
Goblet Stepups?
-Reverse lunge
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 24, 2021
Male Clients
1
Evan
Cleveland
9:00 AM (Indoor)
28:52
2
Dennis
Paoloni
9:00 AM (Indoor)
30:33
3
Nate
Oram
6:00 AM (Indoor)
37:50
4
Mohiuddin
Ahmed
9:00 AM (Indoor)
39:02
5
G-Man
St. Onge
6:00 AM (Indoor)
39:08
Modified with some heavier/different movements
6
Mike
Collette
6:00 AM (Virtual)
24:18
135lb DL/35lb KBS; 50lb goblet/bdbdl/dbps etc
7
Syam
Buradagunta
7:30 AM (Indoor)
27:05
8
Todd
Kinsman
7:30 AM (Indoor)
31:06
35#db
9
Carl
Donadio
7:30 AM (Indoor)
32:58
35# goblet 35# DB
10
Theis
Jorgensen
6:00 AM (Indoor)
33:40
11
Damon
Walsh
9:00 AM (Indoor)
37:28
185/44/35
12
Jay
clancy
7:30 AM (Virtual)
38:36
13
Rob
Scannevin
7:30 AM (Indoor)
38:48
185# DL, 44# KB, 35# DB
14
Maqsood
Ahmed
7:30 AM (Indoor)
40:33
33 reps short
Female Clients
1
Marissa
Papazian
9:00 AM (Indoor)
21:46
2
Lisa
Zancewicz
6:00 AM (Indoor)
29:57
3
Prika
Silva
6:00 AM (Indoor)
31:50
4
Annie
Powell
7:30 AM (Indoor)
37:54
5
Michelle
Sousa
6:00 AM (Indoor)
22:30
Only finished until round 11
6
Heather
Schmidt
7:30 AM (Indoor)
27:26
7
Coreen
Williamson
7:30 AM (Indoor)
29:11
8
Jessica
Clancy
7:30 AM (Indoor)
29:19
25lb db. Reg burpees
9
Rebecca
Welch
9:00 AM (Virtual)
30:27
115# dl, squat jumps, 20# thrusters and burpee dls, 25# step ups ...
10
Jude
Hurwitz
9:00 AM (Virtual)
31:29
Used 10 lb dumbbell and 25 lb kettlebell
11
Liz
Nasser
6:00 AM (Indoor)
32:03
12
Helene
Desjardins
7:30 AM (Indoor)
32:07
13
Jackie
Donadio
7:30 AM (Indoor)
32:25
14
Amy
Costello
6:00 AM (Indoor)
32:58
15
Gina
Richard
6:00 AM (Indoor)
33:08
26lb kettle bell; 25lb dumbell
16
Nicole
Croteau
7:30 AM (Virtual)
34:50
20 lb dumbbells, rest rx
17
Julia
Rissmiller
6:00 AM (Indoor)
35:25
18
Nikki
Rutman
6:00 AM (Indoor)
35:48
25lb db , 125lb deadlift rx
19
Emily
Oberlee
6:00 AM (Indoor)
36:06
20
Traci
Lake
7:30 AM (Indoor)
36:37
21
Simony
Cardoso
7:30 AM (Indoor)
37:12
22
Shana
Doiron
9:00 AM (Indoor)
37:23
23
Heather
Clancy
9:00 AM (Virtual)
40:00
2017 12DoC; DNF :(
24
Marybeth
Costello
7:30 AM (Indoor)
42:38
Step ups, 85lb dead lift, 15lb DB, blue KB
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