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Components
High-Hang Clean
Movie Posters As Decor
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 2/10/22 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):
48 (20/28)
Workout
Thursday 2/10/22 WOD
Warm-up
What you need:
Barbell
-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
High-Hang Clean (8x1)
High-Hang Clean
-1 rep every :90 seconds
-Building
-Pause at knee and pause at hip on the way up
-Compare to 2/3/22
(Record Heaviest weight)
Alternate Options:
High hang clean
-Tall clean
-DB/KB/Odd object high hang clean
Metcon
Movie Posters As Decor (AMRAP - Reps)
10 min amrap:
Ladder x1
Thrusters (95,65)
Toe to bar
-Every 2:00 5 burpees over
-Start burpees at 2:00
(Score total Thruster and Toe to bar)
Ex.
1 Thruster
1 Toe to bar
2 Thruster
2 Toe to bar
3 Thruster
3 Toe to bar
Alternate Options:
High hang clean
-Tall clean
-DB/KB/Odd object high hang clean
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 10, 2022
Male Clients
1
G-Man
St. Onge
12:00 PM (Indoor)
1 x 1 @ 255 lbs
2
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 235 lbs
135/155/175/195/205/215/225/235
3
Private
9:00 AM (Indoor)
1 x 1 @ 205 lbs
4
Nate
Oram
12:00 PM (Indoor)
1 x 1 @ 185 lbs
5
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 180 lbs
Missed 190…
6
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 175 lbs
6
Michael
Cuthbert
7:00 AM (Indoor)
1 x 1 @ 175 lbs
7
Kevin Cruz
l
5:00 AM (Indoor)
1 x 1 @ 170 lbs
Fail 175
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 165 lbs
75,95,115,135,145,155,165,145
8
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 165 lbs
9
Brendan
Sheehan
12:00 PM (Indoor)
1 x 1 @ 155 lbs
Working on form with Brian
9
Evan
Cleveland
9:00 AM (Virtual)
1 x 1 @ 155 lbs
9
Matt
Grandbois
5:30 PM (Indoor)
1 x 1 @ 155 lbs
75-85-95-105-115-125-135-155
9
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 155 lbs
10
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 1 @ 145 lbs
11
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 135 lbs
11
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 135 lbs
11
Tim
Furbush
6:00 AM (Indoor)
1 x 1 @ 135 lbs
12
Matthew
Ehrlich
6:00 AM (Indoor)
1 x 1 @ 115 lbs
13
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 90 lbs
Female Clients
1
Gina
Richard
5:30 PM (Indoor)
1 x 1 @ 150 lbs
1
Lauren
Palmateer
4:00 PM (Indoor)
1 x 1 @ 150 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 145 lbs
3
Bonnie
Santiago
12:00 PM (Indoor)
1 x 1 @ 135 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 135 lbs
4
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 130 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 1 @ 110 lbs
6
Heather
Clancy
6:00 AM (Virtual)
1 x 1 @ 106 lbs
7
Michelle
Lamb
4:00 PM (Indoor)
1 x 9 @ 100 lbs
7
Jessica
Clancy
6:00 AM (Indoor)
1 x 1 @ 100 lbs
7
Nicole
Croteau
7:00 AM (Virtual)
1 x 1 @ 100 lbs
7
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 100 lbs
8
Nikki
Rutman
5:00 AM (Indoor)
1 x 1 @ 95 lbs
8
raquel
De Jesus
5:00 AM (Indoor)
1 x 1 @ 95 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 90 lbs
9
Leah
Hantman
12:00 PM (Indoor)
1 x 1 @ 90 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 85 lbs
11
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 80 lbs
11
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 80 lbs
12
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 75 lbs
13
Jackie
Donadio
4:00 PM (Indoor)
1 x 1 @ 65 lbs
14
Sana
Maqsood
9:00 AM (Indoor)
1 x 1 @ 60 lbs
14
Shana
Doiron
7:00 AM (Virtual)
1 x 1 @ 60 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 1 @ 25 lbs
Db
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