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Components
Bench Press
Peloponnesian Minute
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
Tuesday 3/22/22 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):
68 (28/40)
Workout
Tuesday 3/22/22 WOD
Warm-up
What you need:
Barbell
Rower
-200m row
-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 (1RM)
Bench Press
-50%x5, 60%x3, 70%x3, 80%x2, 90%x1 and 95%+x1
(Record Heaviest weight)
Alternate Options:
-Dumbbell press
-Floor press
Metcon
Peloponnesian Minute (Time)
5rds For time:
250m row
10 S2OH 95/65 (135/95)
(12 min cap)
Alternate Options:
Row?
-200m run
-:30 Mountain climbers + :30 Jumping jacks
Shoulder to Overhead?
-DB/KB/Odd object Shoulder to overhead
-Hand release pushup
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 22, 2022
Male Clients
1
Marc
Dobay
4:00 PM (Indoor)
1 x 1 @ 285 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 280 lbs
3
G-Man
St. Onge
4:00 PM (Indoor)
1 x 1 @ 266 lbs
4
Zachary
Taylor
4:00 PM (Indoor)
1 x 1 @ 265 lbs
5
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 260 lbs
6
Jeff
Kaplan
9:00 AM (Virtual)
1 x 1 @ 255 lbs
7
Alexander
Alvarez
9:00 AM (Indoor)
1 x 1 @ 245 lbs
8
john
lentine
5:30 PM (Indoor)
1 x 1 @ 235 lbs
9
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 225 lbs
😎
9
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 225 lbs
Failed at 235#
10
Michael
Cuthbert
7:00 AM (Virtual)
1 x 1 @ 215 lbs
10
Nate
Oram
9:00 AM (Indoor)
1 x 1 @ 215 lbs
11
Evan
Cleveland
9:00 AM (Indoor)
1 x 1 @ 210 lbs
12
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 205 lbs
13
Rui
Xu
12:00 PM (Indoor)
1 x 1 @ 200 lbs
14
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 1 @ 190 lbs
15
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 185 lbs
Failed 196#
15
jonathan
crandall
4:00 PM (Indoor)
1 x 1 @ 185 lbs
16
Dennis
Paoloni
9:00 AM (Indoor)
1 x 1 @ 175 lbs
16
Jay
clancy
5:00 AM (Indoor)
1 x 1 @ 175 lbs
115,135,155,175,190F, 185F
17
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 165 lbs
Failed 170
18
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 155 lbs
Missed 175
19
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 150 lbs
20
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 145 lbs
attemped 165 then 160.... no joy
21
Deepak
Mohan
4:00 PM (Indoor)
1 x 1 @ 130 lbs
22
Alfredo
Arcieri
7:00 AM (Indoor)
1 x 1 @ 105 lbs
Max
23
Connor
McCarthy
5:30 PM (Indoor)
1 x 2 @ 95 lbs
With spotter
24
Carolina
Lucchese
9:00 AM (Indoor)
1 x 1 @ 90 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 175 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 170 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 126 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 120 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 115 lbs
5
Marissa
Papazian
9:00 AM (Indoor)
1 x 1 @ 115 lbs
6
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 110 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 110 lbs
7
Annie
Powell
5:00 AM (Indoor)
1 x 1 @ 105 lbs
7
Simony
Cardoso
9:00 AM (Indoor)
1 x 1 @ 105 lbs
8
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 103 lbs
9
Carla
Lopez
7:00 AM (Indoor)
1 x 1 @ 100 lbs
9
Hayley
Comeau
5:30 PM (Indoor)
1 x 1 @ 100 lbs
9
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 100 lbs
9
Stephanie
Nephew
5:00 AM (Indoor)
1 x 1 @ 100 lbs
9
Victoria
Tuite
5:30 PM (Indoor)
1 x 1 @ 100 lbs
10
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Carolyn
Keiper
5:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Leah
Hantman
9:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Liz
Nasser
5:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 95 lbs
Just PR’d Saturday didn’t want to push it
10
Peg
Kinsman
9:00 AM (Indoor)
1 x 1 @ 95 lbs
10
Sandra
Burns
6:00 AM (Indoor)
1 x 1 @ 95 lbs
11
Diana
Gikunju
5:30 PM (Indoor)
1 x 1 @ 87 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 85 lbs
13
Qin
Sun
7:00 AM (Indoor)
5 x 1 @ 80 lbs
13
Melody
Banasiak
12:00 PM (Indoor)
1 x 2 @ 80 lbs
failed 85
13
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 80 lbs
Shoulders not feeling good
13
Private
5:30 PM (Indoor)
1 x 1 @ 80 lbs
14
Karen
Burton
7:00 AM (Virtual)
1 x 1 @ 75 lbs
14
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 75 lbs
Failed 80
14
Sandie
Hanlon
12:00 PM (Indoor)
1 x 1 @ 75 lbs
15
Jackie
Donadio
4:00 PM (Indoor)
1 x 1 @ 70 lbs
16
Sana
Maqsood
12:00 PM (Indoor)
1 x 1 @ 66 lbs
17
Mary
Gemme
5:00 AM (Virtual)
1 x 1 @ 60 lbs
No rack, from the floor
17
Melanie
Maletta
6:00 AM (Indoor)
1 x 1 @ 60 lbs
18
Coreen
Williamson
6:00 AM (Virtual)
4 x 10 @ 40 lbs
2x20lb DB
19
Emily
Oberlee
5:00 AM (Virtual)
5 x 5 @ 30 lbs
30# DB
20
Vangie
Cleversey
7:00 AM (Virtual)
1 x 1 @ 20 lbs
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