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Components
Pelican
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Wednesday 8/4/21 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)
12:00 PM (Indoor)
3:30 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):
34 (16/18)
Workout
Wednesday 8/4/21 WOD
Warm-up
What you need:
Box
Kettkle Bell
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
*Coaches Choice
Metcon
Pelican (AMRAP - Reps)
20 Alternating burpee box jumps
60 Russian kettlebell swings (53,35/70/44rx+)
20 T2B
60 Sit up
(24 minute amrap w/partner)
-Alternate reps with burpee box jump
-Break up the rest of the work however you please
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 04, 2021
Male Clients
1
Mark
DiRienzo
12:00 PM (Indoor)
740 Reps
W. Mighty Marissa
2
G-Man
St. Onge
5:30 PM (Indoor)
715 Reps
Keivan
2
Keivan
Russo
5:30 PM (Indoor)
715 Reps
G
3
Brendan
Sheehan
3:30 PM (Indoor)
680 Reps
4+40 w/ Tim F.
4
KEITH
DEJESUS
3:30 PM (Indoor)
687 Reps
With Chris M.
5
Private
5:00 AM (Indoor)
644 Reps
6
Matt
Grandbois
6:00 AM (Indoor)
617 Reps
W/ Claudette and Cheng!
7
Evan
Cleveland
7:00 AM (Indoor)
606 Reps
w/ Hanah
8
Todd
Kinsman
5:00 AM (Indoor)
580 Reps
Peg
9
Christopher
Lacasse
7:00 AM (Indoor)
500 Reps
Rob and Graham
9
Rob
Scannevin
7:00 AM (Indoor)
500 Reps
With Graham and Chris
10
Jay
clancy
5:00 AM (Virtual)
290 Reps
Solo 1/2 reps
11
Mark
Hardin
7:00 AM (Indoor)
693 Reps
Hanging leg lifts for T2B With Steve
12
Rui
Xu
5:30 PM (Indoor)
660 Reps
with Dan
13
Maqsood
Ahmed
5:30 PM (Indoor)
555 Reps
3+75. w/Azim. K2C, rest Rx.
14
Graham
Pettengill
7:00 AM (Indoor)
500 Reps
ThanksRob andChris!!
Female Clients
1
Marissa
Papazian
12:00 PM (Indoor)
740 Reps
w/Mark D!
2
Prika
Silva
5:00 AM (Indoor)
575 Reps
w/ Carolyn Keiper🥰
3
Lisa
Zancewicz
7:00 AM (Indoor)
480 Reps
4
Erin
Collette
6:00 AM (Virtual)
720 Reps
With Mike, 4 rds + 80 reps
5
Jessica
Clancy
6:00 AM (Indoor)
580 Reps
With Maria!
6
Coreen
Williamson
6:00 AM (Indoor)
565 Reps
w/ Reb!!
6
Rebecca
Welch
6:00 AM (Indoor)
565 Reps
Coreen!
7
Emma
Calhoun
3:30 PM (Indoor)
719 Reps
W/ Matt
8
Simony
Cardoso
3:30 PM (Indoor)
710 Reps
#35kb , k2e elbow
9
Jackie
Donadio
7:00 AM (Indoor)
649 Reps
10
Heather
Schmidt
6:00 AM (Virtual)
640 Reps
W/ Traci on vaca! 25lb db single arm push press instead of T2B.
11
Maria
Maynard
6:00 AM (Indoor)
580 Reps
With skinny Jessica! Some ttb some knee ups
12
Carolyn
Keiper
5:00 AM (Indoor)
575 Reps
With Priscilla! Up downs, step ups, TtoB attempts
13
Emily
Oberlee
5:00 AM (Indoor)
560 Reps
W/ Stephanie
14
Liz
Nasser
6:00 AM (Indoor)
500 Reps
Step ups. 1 roynd ttb. With Melanie
15
Susan
Black
7:00 AM (Virtual)
487 Reps
With Karen and Sandra
16
Mary
Gemme
5:00 AM (Virtual)
240 Reps
No partner 1/2 reps. Burpee with step up; 25#KB
17
Hanah
Conlan
7:00 AM (Indoor)
0 Reps
4 rounds 35 lb kbswings
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