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Components
Bench Press
Brie
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
Monday 3/14/22 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 (Indoor)
7:00 AM (Virtual)
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):
61 (33/28)
Workout
Monday 3/14/22 WOD
Warm-up
What you need:
Barbell
-200m run
-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
Bench Press (6x2)
Bench Press
-Building
-Increase weight from 3/8
(Record Heaviest weight)
Alternate Options:
-Floor press
-Tempo push up
Metcon
Brie (Time)
3rds RFT:
400m run
15 push ups
12 Hang power clean (95,65/135,105)
(15 Min cap)
Alternate Options:
Run?
-500m row
-2 mins assault bike
Pushups?
-Incline pushups
Hang Power clean?
-DB/KB/Odd object hang power clean
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 14, 2022
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 2 @ 270 lbs
2
Mike
Collette
12:00 PM (Indoor)
1 x 2 @ 265 lbs
3
Keivan
Russo
4:00 PM (Indoor)
1 x 2 @ 245 lbs
3
Marc
Dobay
4:00 PM (Indoor)
1 x 2 @ 245 lbs
4
G-Man
St. Onge
12:00 PM (Indoor)
1 x 2 @ 240 lbs
1 @ 245
5
Alexander
Alvarez
5:30 PM (Indoor)
1 x 2 @ 235 lbs
5
john
lentine
7:00 AM (Indoor)
1 x 2 @ 235 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 235 lbs
6
Marty
Ferguson
4:00 PM (Indoor)
1 x 2 @ 225 lbs
7
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 220 lbs
8
Jon
Collette
7:00 AM (Virtual)
1 x 2 @ 202 lbs
9
Evan
Cleveland
12:00 PM (Indoor)
1 x 2 @ 200 lbs
9
Private
5:30 PM (Indoor)
1 x 2 @ 200 lbs
10
Mark
DiRienzo
5:30 PM (Indoor)
1 x 2 @ 195 lbs
10
Rob
Scannevin
7:00 AM (Indoor)
1 x 2 @ 195 lbs
11
Nirosh
kumar Kala ...
5:30 PM (Indoor)
6 x 2 @ 190 lbs
Last set
12
Private
5:00 AM (Indoor)
1 x 2 @ 187 lbs
12
Rui
Xu
12:00 PM (Indoor)
1 x 2 @ 187 lbs
failed second 195
13
Brendan
Sheehan
5:30 PM (Indoor)
1 x 2 @ 185 lbs
13
Christopher
Lacasse
7:00 AM (Indoor)
1 x 2 @ 185 lbs
Failed 205
14
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 2 @ 176 lbs
15
Dennis
Paoloni
4:00 PM (Indoor)
1 x 2 @ 165 lbs
16
Luis
Correa
4:00 PM (Indoor)
6 x 2 @ 155 lbs
Final weight was 35+10+10+ (45)
16
Carl
Donadio
7:00 AM (Indoor)
1 x 2 @ 155 lbs
Failed 165
16
Jay
clancy
5:00 AM (Virtual)
1 x 2 @ 155 lbs
16
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 2 @ 155 lbs
One rep 165
16
Michael
Costello
5:30 PM (Indoor)
1 x 2 @ 155 lbs
17
Brian
Dingman
7:00 AM (Virtual)
1 x 2 @ 150 lbs
95-159
17
Peter
Russo
5:30 PM (Indoor)
1 x 2 @ 150 lbs
18
Graham
Pettengill
9:00 AM (Indoor)
1 x 2 @ 140 lbs
19
Private
4:00 PM (Indoor)
1 x 2 @ 115 lbs
20
Connor
McCarthy
5:30 PM (Indoor)
1 x 2 @ 95 lbs
21
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 190 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 2 @ 160 lbs
2
Hanah
Conlan
6:00 AM (Indoor)
1 x 2 @ 140 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 117 lbs
4
Erin
Collette
9:00 AM (Indoor)
1 x 2 @ 115 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 115 lbs
5
Marissa
Papazian
9:00 AM (Indoor)
1 x 2 @ 110 lbs
1@115
6
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 107 lbs
7
Julia
Rissmiller
5:00 AM (Indoor)
1 x 2 @ 105 lbs
1 rep at 110
7
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 105 lbs
8
Jennifer
Houghtaling
4:00 PM (Indoor)
1 x 2 @ 95 lbs
9
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 91 lbs
10
Amy
Costello
5:00 AM (Indoor)
1 x 2 @ 90 lbs
10
Coreen
Williamson
6:00 AM (Indoor)
1 x 2 @ 90 lbs
10
Victoria
Tuite
5:30 PM (Indoor)
1 x 2 @ 90 lbs
11
Marybeth
Costello
4:00 PM (Indoor)
1 x 2 @ 87 lbs
12
Qin
Sun
5:30 PM (Indoor)
6 x 2 @ 80 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 2 @ 80 lbs
12
Diana
Gikunju
5:30 PM (Indoor)
1 x 2 @ 80 lbs
12
Melody
Banasiak
5:30 PM (Indoor)
1 x 2 @ 80 lbs
13
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 75 lbs
14
Danielle
Fontaine
7:00 AM (Indoor)
1 x 2 @ 70 lbs
14
Lauren
Dubin
7:00 AM (Indoor)
1 x 2 @ 70 lbs
15
Sana
Maqsood
9:00 AM (Indoor)
1 x 2 @ 62 lbs
16
Leah
Hantman
12:00 PM (Indoor)
1 x 2 @ 60 lbs
30 lb dumbells
17
Beth
varner
5:00 AM (Indoor)
1 x 2 @ 55 lbs
18
Mary
Gemme
6:00 AM (Virtual)
1 x 2 @ 24 lbs
No rack; DB
19
Vangie
Cleversey
7:00 AM (Virtual)
1 x 8 @ 17.5 lbs
Db flr press 12,15,17.5 3x8
20
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 75 lbs
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