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Components
Bench Press
Barbell Bent-Over Row
Gandalf
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 9/15/22 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)
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):
29 (16/13)
Workout
Thursday 9/15/22 WOD
Warm-up
What you need:
Specific Prep
*Coach's Choice
Strength
Bench Press (6x2 Building)
Bench Press
*Pause at Chest & at lockout
*building starting at 50% of Bench Press
Barbell Bent-Over Row (3x8)
*Pause at the body
*building or across
Metcon
Gandalf (Time)
21,15,9 (For Time:)
Burpee
Pull up (RX+ 8,6,4 Bar Muscle ups)
*if doing RX+ you'll substitute the Pull up for Bar MU useing the 8,6,4 rep schme
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 15, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 2 @ 235 lbs
2
G-Man
St. Onge
4:00 PM (Indoor)
1 x 2 @ 215 lbs
3
Evan
Cleveland
7:00 AM (Indoor)
1 x 2 @ 195 lbs
3
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 195 lbs
4
Private
7:00 AM (Indoor)
1 x 2 @ 190 lbs
5
Mark
DiRienzo
7:00 AM (Indoor)
1 x 2 @ 185 lbs
5
Nate
Oram
12:00 PM (Indoor)
1 x 2 @ 185 lbs
6
Jon
Collette
6:00 AM (Indoor)
1 x 2 @ 175 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 2 @ 165 lbs
7
Dennis
Paoloni
9:00 AM (Indoor)
1 x 2 @ 165 lbs
8
Carl
Donadio
7:00 AM (Indoor)
1 x 2 @ 155 lbs
8
Jay
clancy
5:00 AM (Indoor)
1 x 2 @ 155 lbs
95,115,135,145,155,155
9
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 2 @ 145 lbs
9
Peter
Russo
5:30 PM (Indoor)
1 x 2 @ 145 lbs
10
Greg
Cusato
6:00 AM (Indoor)
1 x 2 @ 135 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 85 lbs
Female Clients
1
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 110 lbs
2
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 105 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 95 lbs
4
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 90 lbs
4
Nicole
St.Pierre
5:00 AM (Virtual)
1 x 2 @ 90 lbs
5
karla
souza
12:00 PM (Indoor)
6 x 2 @ 85 lbs
5
Bonnie
Santiago
12:00 PM (Indoor)
1 x 2 @ 85 lbs
6
Shana
Doiron
9:00 AM (Indoor)
1 x 2 @ 80 lbs
6
Stephanie
Nephew
5:00 AM (Indoor)
1 x 2 @ 80 lbs
7
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 75 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 75 lbs
1 @ 80lb
7
Jean
Hanks
9:00 AM (Virtual)
1 x 2 @ 75 lbs
8
Rebecca
Welch
7:00 AM (Indoor)
1 x 2 @ 70 lbs
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