Show Workout in Full Screen
Auto Scroll Page
Components
Clean complex
Gothic
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
Tuesday 9/7/21 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):
49 (23/26)
Workout
Tuesday 9/7/21 WOD
Warm-up
What you need:
Barbell
Jump rope
-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
Strength
1A: Clean complex (5x1)
high hang, hang and low hang
-Building
-Start at 50% of limiting factor
Alternate Options:
-DB/KB/Odd object high hang, hang and low hang clean
Metcon
Gothic (Time)
35 Double under
12 Pullup
8 Hang power clean (115,75/155,105rx+)
(5 rounds for time - 16 minute cap)
Alternate Options:
Double Under?
-Single under
-Double tap
Pullup?
-Inverted row
-BB/DB/KB/Odd object row
Hang power clean?
-DB/KB/Odd object Hang power clean
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 07, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 225 lbs
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 225 lbs
2
Keivan
Russo
5:00 AM (Virtual)
1 x 1 @ 205 lbs
95/135/165/185/205
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 205 lbs
3
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 200 lbs
4
Private
5:00 AM (Indoor)
1 x 1 @ 185 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 185 lbs
5
Matt
Grandbois
6:00 AM (Indoor)
1 x 1 @ 175 lbs
95-115-135-155-175
6
Tim
Furbush
5:30 PM (Indoor)
1 x 1 @ 165 lbs
7
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 155 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 155 lbs
8
Azim
Mohammed
5:30 PM (Indoor)
1 x 1 @ 145 lbs
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 145 lbs
8
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 145 lbs
8
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 1 @ 145 lbs
8
Todd
Kinsman
5:00 AM (Indoor)
1 x 1 @ 145 lbs
9
Brendan
Sheehan
7:00 AM (Virtual)
1 x 1 @ 135 lbs
Failed low hang at 155#
9
Jay
clancy
5:00 AM (Virtual)
1 x 1 @ 135 lbs
85,105,115,125,135
10
Nate
Oram
6:00 AM (Indoor)
2 x 1 @ 125 lbs
11
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 120 lbs
11
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 120 lbs
12
Alexander
Alvarez
5:30 PM (Indoor)
1 x 1 @ 95 lbs
13
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 75 lbs
Wrist pain
Female Clients
1
Helene
Desjardins
7:00 AM (Indoor)
1 x 1 @ 135 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 125 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 125 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 120 lbs
4
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 100 lbs
4
Jessica
Clancy
7:00 AM (Indoor)
1 x 1 @ 100 lbs
4
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 100 lbs
5
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Simony
Cardoso
3:30 PM (Indoor)
1 x 1 @ 95 lbs
6
Briana
DeWolfe
3:30 PM (Indoor)
2 x 1 @ 85 lbs
7
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 80 lbs
8
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 75 lbs
8
Leah
Hantman
6:00 AM (Virtual)
1 x 1 @ 75 lbs
8
Michelle
Sousa
5:00 AM (Indoor)
1 x 1 @ 75 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 75 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
2 x 1 @ 70 lbs
9
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 70 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 70 lbs
10
Jen
Mogensen
3:30 PM (Indoor)
1 x 3 @ 65 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 65 lbs
11
Susan
Black
6:00 AM (Virtual)
1 x 1 @ 50 lbs
12
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 45 lbs
Limited.. tendinitis rt elbow
13
Vangie
Cleversey
7:00 AM (Virtual)
3 x 1 @ 15 lbs
Db clean complex
Loading...
Powered By Wodify