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The Order of The Phoenix
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
Saturday 7/16/2022 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
Saturday 7/16/2022
The Order of The Phoenix (Time)
Teams of 3
Each team member will run 400m 3x
*while teammate is running other 2 teammates will amrap
30 Power Clean + Jerks 135/95# (165/115#)
60 Burpee Over the Bar
150 DU
*Score time after all the team finishes 3 400m runs each
*record reps in notes
PC?
-DB PC + Jerk
DU?
-single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 16, 2022
Male Clients
1
Private
7:00 AM (Indoor)
23:13
2
Mike
Collette
7:00 AM (Virtual)
18:55
1000m bike erg/20 BOB/10 power clean @135lb w/ KB; 4 bikes/runs e...
3
Mark
DiRienzo
8:00 AM (Indoor)
21:23
4
Todd
Kinsman
7:00 AM (Indoor)
25:20
Liz and Peg. 115#
Female Clients
1
Jackie
Donadio
8:00 AM (Indoor)
21:23
2 + 88
2
Emily
Oberlee
7:00 AM (Indoor)
23:13
W/ Diana, Bruno, Abi - 2 Rds + 26 C&J
3
Jessica
Clancy
7:00 AM (Indoor)
24:13
With NSP and Maria!!!
3
Nicole
St.Pierre
7:00 AM (Indoor)
24:13
Marrrrrria & HBIC ❤️❤️❤️
4
Liz
Nasser
7:00 AM (Indoor)
25:20
With the retired folks.
4
Peg
Kinsman
7:00 AM (Indoor)
25:20
w/ Liz and Todd
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