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Components
Goldfish
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 8/25/21 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):
25 (11/14)
Workout
Wednesday 8/25/21 WOD
Warm-up
What you need:
Assault Bike
1x Kettlebell
-Run 200m
-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
Goldfish (Calories)
Min 1: :20 Assault bike
Min 2: :45 KB Single leg/rack hold
Min 3: :45 KB Single leg suitcase hold
Min 4: :45 Strict Pull Ups
(24 minute emom - score total calories+strict pull ups)
-Alternate leg/arm every other round
Alternate Options:
Assault Bike?
-:20 squat jumps
KB Single leg/rack hold?
-DB/Odd object hold
KB Single leg suitcase hold?
-DB/Odd object hold
Strict Pullups?
-BB/DB/KB/Odd object row
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 25, 2021
Male Clients
1
Brendan
Sheehan
3:30 PM (Indoor)
117 Calories
2
Evan
Cleveland
12:00 PM (Indoor)
113 Calories
yellow kb
3
Rui
Xu
5:00 AM (Virtual)
106 Calories
61 +45。44lb
4
Matt
Grandbois
6:00 AM (Indoor)
92 Calories
Bike: 11-10-8-7-7-7; pu: 7-7-7-7-7-7
5
Private
5:00 AM (Indoor)
83 Calories
6
Jay
clancy
5:00 AM (Virtual)
80 Calories
54/26
7
Marc
Dobay
3:30 PM (Indoor)
78 Calories
53 calls 25 str pull ups
8
Mark
Hardin
7:00 AM (Indoor)
60 Calories
60 cal + 50 pull ups
8
Todd
Kinsman
5:00 AM (Indoor)
60 Calories
10 cal + 8 ub pull ups
9
Maqsood
Ahmed
5:30 PM (Indoor)
121 Calories
Banded PU. 35#
10
Brian
Dingman
7:00 AM (Indoor)
50 Calories
A guess. RRs not PUs. 6-8/rd. Good to be back! 😍
Female Clients
1
Nicole
St.Pierre
5:00 AM (Indoor)
84 Calories
6-7 cal and 6-8 PU/ round
2
Lisa
Zancewicz
5:00 AM (Indoor)
52 Calories
3
Gina
Richard
5:00 AM (Indoor)
165 Calories
sit ups instead of pull ups
4
Heather
Schmidt
5:00 AM (Indoor)
108 Calories
Banded pull ups
5
Heather
Clancy
7:00 AM (Virtual)
104 Calories
Ring rows
6
Hanah
Conlan
6:00 AM (Indoor)
98 Calories
Bike: 49 Weights:49
7
Carolyn
Keiper
5:00 AM (Indoor)
95 Calories
Banded pullups
8
Marybeth
Costello
3:30 PM (Indoor)
87 Calories
Banded pullips
9
Simony
Cardoso
3:30 PM (Indoor)
48 Calories
kb #35 Cals6-7 strict P. Ups
10
Maria
Maynard
5:00 AM (Indoor)
42 Calories
Cal on bike - 7 per round and 4 pull ups per round.
11
Traci
Lake
6:00 AM (Indoor)
38 Calories
22 green band 🙄🙄🙄
12
Jackie
Donadio
7:00 AM (Indoor)
35 Calories
13
Sandy
Brock
5:30 PM (Indoor)
25 Calories
14
Mary
Gemme
6:00 AM (Virtual)
0 Calories
Treadmill; 20lb KB; ring rows
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