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Components
Grilled Cheese
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
Thursday 8/11/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
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):
21 (11/10)
Workout
Thursday 8/11/22 WOD
Warm-up
What you need:
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pull-aparts
Band pass throughs
Specific Prep
*Coach's Choice
Strength
Metcon
Grilled Cheese (AMRAP - Rounds and Reps)
15 min amrap
60 DU
40 Russian KB swings 53/35#
20 Shoulder to Overhead (115/65#)
*score rounds and reps
DU's?
-Singles + doubles
-Singles
Russian KB swings?
-KB Deadlift
- Hip Thrust
Shoulder to Overhead?
-S2O w/ Dumbbell
-Pike push up
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 11, 2022
Male Clients
1
Sam
Kaplan
6:00 AM (Indoor)
3 + 80
2
Keivan
Russo
12:00 PM (Indoor)
3 + 70
3
Rui
Xu
5:30 PM (Indoor)
2 + 104
4
Brendan
Sheehan
7:00 AM (Indoor)
2 + 100
5
Alexander
Alvarez
7:00 AM (Indoor)
3 + 60
6
Marc
Dobay
4:00 PM (Indoor)
3 + 10
95lb S2OH
7
Greg
Cusato
6:00 AM (Indoor)
3 + 0
Single unders 75 lbs shoulder to overhead
7
Jaryd
Belanger
7:00 AM (Virtual)
3 + 0
#95, SU
7
Michael
Cuthbert
7:00 AM (Indoor)
3 + 0
Half volume strict overhead press 95#
7
Rob
Scannevin
7:00 AM (Indoor)
3 + 0
1/3 DUs, 44#, 95#
8
Todd
Kinsman
9:00 AM (Indoor)
2 + 68
95#
Female Clients
1
Nicole
Croteau
9:00 AM (Indoor)
4 + 79
2
Lisa
Zancewicz
5:00 AM (Indoor)
4 + 63
3
Lauren
Palmateer
7:00 AM (Indoor)
4 + 50
4
Annie
Powell
7:00 AM (Indoor)
3 + 107
5
Prika
Silva
5:00 AM (Indoor)
3 + 81
6
Simony
Cardoso
4:00 PM (Indoor)
5 + 0
7
Emily
Oberlee
5:00 AM (Virtual)
3 + 90
8
Liz
Nasser
5:00 AM (Indoor)
3 + 60
Some doubles each round
8
Marybeth
Costello
12:00 PM (Indoor)
3 + 60
1:00 du attempts per round, (3 du’s in row) 50# OH, 26#kb
9
Julia
Rissmiller
5:00 AM (Indoor)
3 + 28
1/3 DUs; 55#
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