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Components
Bench Press
Que Sera, Sera
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Tuesday 3/8/22 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):
62 (26/36)
Workout
Tuesday 3/8/22 WOD
Warm-up
What you need:
2x dumbbells
Barbell
-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
*Coach's Choice
Strength
Bench Press (6x3)
Bench Press
-Building
(Record Heaviest weight)
Alternate Options:
-Floor press
-DB/KB/Odd object vertical press
Metcon
Que Sera, Sera (AMRAP - Rounds and Reps)
12 min amrap:
20 Hollow body rocks
16 DB Reverse Lunges 50/35#
12 Pull up
Alternate Options:
Hollow Body Rocks?
-:30 hollow hold
-5 deadbugs
DB Reverse Lunges
-Front rack barbell reverse lunge
-Goblet reverse lunges
Pullups?
-Inverted row
-DB/KB/BB/Odd object reverse lunge
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 08, 2022
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 3 @ 255 lbs
260x2
2
Marc
Dobay
4:00 PM (Indoor)
1 x 3 @ 250 lbs
3
G-Man
St. Onge
4:00 PM (Indoor)
1 x 3 @ 235 lbs
3
Keivan
Russo
4:00 PM (Indoor)
1 x 3 @ 235 lbs
135/155/175/195/215/235
4
john
lentine
7:00 AM (Indoor)
1 x 3 @ 225 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 225 lbs
5
Kyle
Nolan
12:00 PM (Indoor)
1 x 3 @ 205 lbs
5
Marty
Ferguson
4:00 PM (Indoor)
1 x 3 @ 205 lbs
6
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 195 lbs
2 reps at 205
6
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 195 lbs
7
Jon
Collette
5:00 AM (Indoor)
1 x 3 @ 190 lbs
200x2
7
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 190 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 3 @ 190 lbs
8
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 185 lbs
Failed after 2@195
9
Evan
Cleveland
12:00 PM (Indoor)
1 x 3 @ 180 lbs
10
Private
9:00 AM (Indoor)
1 x 3 @ 177 lbs
10
Rui
Xu
4:00 PM (Indoor)
1 x 3 @ 177 lbs
11
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 165 lbs
Failed on 3rd rep @ 175#
12
Jay
clancy
6:00 AM (Virtual)
1 x 3 @ 155 lbs
85,115,125,135,145,155,165F
12
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 3 @ 155 lbs
Failed 170 on 3rd
13
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 145 lbs
13
Peter
Russo
4:00 PM (Indoor)
1 x 3 @ 145 lbs
155 x2
14
Graham
Pettengill
12:00 PM (Indoor)
1 x 3 @ 135 lbs
15
Alfredo
Arcieri
7:00 AM (Indoor)
5 x 3 @ 50 lbs
16
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 185 lbs
16
jonathan
crandall
4:00 PM (Indoor)
1 x 1 @ 185 lbs
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
1 x 3 @ 155 lbs
1x2@160
2
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 145 lbs
3
Hanah
Conlan
6:00 AM (Indoor)
1 x 3 @ 130 lbs
4
Nikki
Rutman
5:00 AM (Indoor)
1 x 3 @ 125 lbs
1 set of 2 at 130
5
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 115 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 115 lbs
6
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 110 lbs
6
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 110 lbs
7
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 105 lbs
7
raquel
De Jesus
9:00 AM (Indoor)
1 x 3 @ 105 lbs
8
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 102 lbs
9
Heather
Clancy
6:00 AM (Virtual)
1 x 3 @ 101 lbs
Failed 105- right elbow pain
10
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 90 lbs
10
Annie
Powell
6:00 AM (Indoor)
1 x 3 @ 90 lbs
11
Coreen
Williamson
6:00 AM (Indoor)
2 x 3 @ 85 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 85 lbs
11
Liz
Nasser
6:00 AM (Indoor)
1 x 3 @ 85 lbs
2 at 90
11
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 85 lbs
11
Sandy
Brock
5:30 PM (Indoor)
1 x 3 @ 85 lbs
11
Shana
Doiron
7:00 AM (Indoor)
1 x 3 @ 85 lbs
11
Victoria
Tuite
5:30 PM (Indoor)
1 x 3 @ 85 lbs
12
Cayla
Ehrlich
6:00 AM (Indoor)
6 x 3 @ 80 lbs
1 rep for 85
12
Private
4:00 PM (Indoor)
1 x 3 @ 80 lbs
13
Diana
Gikunju
7:00 AM (Indoor)
6 x 3 @ 75 lbs
13
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 75 lbs
13
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 75 lbs
13
Jean
Hanks
9:00 AM (Virtual)
1 x 3 @ 75 lbs
13
Jessica
Clancy
4:00 PM (Indoor)
1 x 3 @ 75 lbs
14
Jen
Mogensen
6:00 AM (Indoor)
6 x 3 @ 70 lbs
14
Qin
Sun
5:30 PM (Indoor)
6 x 3 @ 70 lbs
14
Rebecca
Welch
6:00 AM (Indoor)
1 x 3 @ 70 lbs
15
Amy
Donahue
9:00 AM (Indoor)
1 x 3 @ 65 lbs
15
Lauren
Dubin
7:00 AM (Indoor)
1 x 3 @ 65 lbs
16
Jackie
Donadio
4:00 PM (Indoor)
1 x 3 @ 60 lbs
17
Beth
varner
4:00 PM (Indoor)
1 x 3 @ 40 lbs
18
Emily
Oberlee
7:00 AM (Virtual)
1 x 3 @ 30 lbs
30#db
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