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Components
Bench Press
Barbell Bent-Over Row
Gandalf
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
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 (15/14)
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
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
5
Carolina
Lucchese
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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