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Components
Clean
CrossFit Games Open 1 ...
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
Thursday 2/3/22 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)
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):
54 (26/28)
Workout
Thursday 2/3/22 WOD
Warm-up
What you need:
Barbell
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach's Choice
Strength
Clean (8x1)
Clean
w/pause at the knee
-Every 90 sec
-Building in weight in set
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object Clean w/Pause at knee
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Cool Down
*Coach's Coach
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 03, 2022
Male Clients
1
G-Man
St. Onge
4:00 PM (Indoor)
1 x 1 @ 251 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 250 lbs
3
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 245 lbs
135/155/175/195/215/225/235/245
4
Private
5:00 AM (Indoor)
1 x 1 @ 225 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 225 lbs
5
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 205 lbs
6
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 195 lbs
6
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 195 lbs
6
Todd
Kinsman
12:00 PM (Indoor)
1 x 1 @ 195 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Christopher
Lacasse
9:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 185 lbs
195 no rep thx Garret
7
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 185 lbs
7
Kevin Cruz
l
5:00 AM (Indoor)
1 x 1 @ 185 lbs
8
john
lentine
6:00 AM (Indoor)
1 x 1 @ 175 lbs
9
Evan
Cleveland
9:00 AM (Virtual)
1 x 1 @ 170 lbs
10
Jay
clancy
6:00 AM (Virtual)
1 x 1 @ 165 lbs
95,115,125,135,145,155,165F,165
11
Maqsood
Ahmed
7:00 AM (Indoor)
3 x 1 @ 145 lbs
155 got heavy
11
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 145 lbs
11
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 145 lbs
12
Alexander
Alvarez
5:30 PM (Indoor)
1 x 1 @ 135 lbs
12
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 135 lbs
12
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 135 lbs
13
Connor
McCarthy
5:30 PM (Indoor)
1 x 1 @ 85 lbs
14
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 80 lbs
15
Private
4:00 PM (Indoor)
1 x 1 @ 70 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 1 @ 165 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 145 lbs
2
Lauren
Palmateer
5:30 PM (Indoor)
1 x 1 @ 145 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 145 lbs
3
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 140 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 140 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 140 lbs
4
Nicole
Croteau
9:00 AM (Indoor)
2 x 1 @ 115 lbs
5
Leah
Hantman
9:00 AM (Virtual)
1 x 1 @ 105 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 105 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 105 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 100 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 95 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 95 lbs
7
raquel
De Jesus
5:00 AM (Indoor)
1 x 1 @ 95 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 95 lbs
8
Marybeth
Costello
4:00 PM (Indoor)
1 x 1 @ 90 lbs
8
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 90 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 85 lbs
Power clean
9
Danielle
Fontaine
9:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Hayley
Comeau
5:30 PM (Indoor)
1 x 1 @ 85 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 75 lbs
Barely !
10
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 75 lbs
11
Private
4:00 PM (Indoor)
1 x 1 @ 70 lbs
11
Shana
Doiron
7:00 AM (Virtual)
1 x 1 @ 70 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 65 lbs
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