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Components
Push Press
Beat the Clock
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
Wednesday 7/20/22 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):
41 (19/22)
Workout
Wednesday 7/20/22 WOD
Warm-up
What you need:
Barbell
Abmat
-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
1A: Push Press (5x3)
Push Press
-Building
Alternate Options:
Push Press?
-DB/KB/Odd object Press
Metcon
Beat the Clock (Time)
3 RFT:
30 Abmat situp
15 Toe to bar
8 Shoulder to Overhead (95,65/135,95Rx+)
(15 Min Cap)
Alternate Options:
Abmat situp?
-Anchored Situp
Toe to bar?
-Toe to fixed object
-Supine leg lift
Shoulder to overhead?
-DB/KB/Odd object shoulder to overhead
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 20, 2022
Male Clients
1
Mohiuddin
Ahmed
7:00 AM (Indoor)
1 x 3 @ 200 lbs
2
Keivan
Russo
9:00 AM (Indoor)
1 x 3 @ 195 lbs
Not today
3
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 185 lbs
115-135-155-175-185
3
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 185 lbs
4
Marc
Dobay
4:00 PM (Indoor)
1 x 3 @ 175 lbs
5
Mark
DiRienzo
7:00 AM (Indoor)
1 x 3 @ 160 lbs
6
Max
Kaplan
7:00 AM (Indoor)
1 x 3 @ 150 lbs
7
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 145 lbs
7
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 145 lbs
Feeling better, keep working on upper triceps/posterior shoulder ...
8
Jay
clancy
5:00 AM (Virtual)
1 x 3 @ 135 lbs
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 3 @ 135 lbs
8
Rui
Xu
5:30 PM (Indoor)
1 x 3 @ 135 lbs
8
Sam
Kaplan
7:00 AM (Indoor)
1 x 3 @ 135 lbs
Did one rep of 145
9
Dan
McCarthy
4:00 PM (Indoor)
2 x 5 @ 125 lbs
9
Greg
Cusato
6:00 AM (Indoor)
1 x 3 @ 125 lbs
9
Peter
Russo
5:00 AM (Virtual)
1 x 3 @ 125 lbs
10
Zubair
magdum
4:00 PM (Indoor)
2 x 3 @ 95 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 72 lbs
12
Brian
Dingman
7:00 AM (Indoor)
1 x 3 @ 0 lbs
135#bent over rows
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 3 @ 140 lbs
2
Gina
Richard
5:30 PM (Indoor)
1 x 3 @ 135 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 120 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 117 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 3 @ 105 lbs
5
Maria
Maynard
5:00 AM (Virtual)
1 x 3 @ 105 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 105 lbs
5
Simony
Cardoso
6:00 AM (Indoor)
1 x 3 @ 105 lbs
6
Maegan
Fitzpatrick
9:00 AM (Indoor)
1 x 3 @ 100 lbs
7
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 96 lbs
8
Sandy
Brock
5:30 PM (Indoor)
1 x 3 @ 90 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 85 lbs
9
Leah
Hantman
9:00 AM (Indoor)
1 x 3 @ 85 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Heather
Schmidt
6:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Jean
Hanks
12:00 PM (Indoor)
1 x 3 @ 75 lbs
11
Dani
Donadio
6:00 AM (Indoor)
1 x 3 @ 70 lbs
11
Jackie
Donadio
6:00 AM (Indoor)
1 x 3 @ 70 lbs
12
Beth
varner
12:00 PM (Indoor)
1 x 3 @ 60 lbs
13
Qin
Sun
12:00 PM (Indoor)
5 x 3 @ 45 lbs
14
Vangie
Cleversey
6:00 AM (Virtual)
1 x 3 @ 20 lbs
Db push press
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