Show Workout in Full Screen
Auto Scroll Page
Components
Front Squat
This is the way
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
Friday 9/24/21 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)
9:00 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):
38 (17/21)
Workout
Friday 9/24/21 WOD
Warm-up
What you need:
Barbell
Kettlebell
Wall Ball
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
Front Squat (5x3)
Front Squat
-last two sets at 80%
-50%, 60%, 70% and 2x 80%
(Score heaviest weight)
Alternate Options:
-DB/KB/Odd object goblet squat
Metcon
This is the way (Time)
400m run
20 Russian swings (53/35lb)
15 wall ball shots (20/14lb;10/9ft)
(4 rounds for time - 16 minute cap)
Alternate Options:
Run?
-:30 Jumping jacks +:30 Mountain climbers x2
KB Swings?
-DB/Odd object swing
Wall ball shot?
-Jump squat
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Private
5:30 PM (Indoor)
2 x 3 @ 225 lbs
2
Nate
Oram
6:00 AM (Indoor)
2 x 3 @ 215 lbs
3
Christopher
Lacasse
7:00 AM (Indoor)
2 x 3 @ 205 lbs
3
Evan
Cleveland
7:00 AM (Indoor)
2 x 3 @ 205 lbs
3
Matt
Grandbois
6:00 AM (Indoor)
2 x 3 @ 205 lbs
135-155-175-205-205
3
Nick
Lupoli
5:00 AM (Indoor)
2 x 3 @ 205 lbs
3
Rob
Scannevin
7:00 AM (Indoor)
2 x 3 @ 205 lbs
3
Tim
Furbush
7:00 AM (Indoor)
2 x 3 @ 205 lbs
3
Matt
Calhoun
5:30 PM (Indoor)
1 x 3 @ 205 lbs
4
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 3 @ 195 lbs
5
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 185 lbs
6
Mark
Hardin
7:00 AM (Indoor)
2 x 3 @ 175 lbs
6
Private
12:00 PM (Indoor)
2 x 3 @ 175 lbs
7
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 160 lbs
8
Jay
clancy
7:00 AM (Virtual)
2 x 3 @ 155 lbs
95,115,135,155 x2
9
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 125 lbs
10
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 115 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
2 x 3 @ 185 lbs
2
Helene
Desjardins
3:30 PM (Indoor)
2 x 3 @ 165 lbs
3
Heather
Clancy
7:00 AM (Virtual)
2 x 3 @ 150 lbs
4
Nicole
Croteau
7:00 AM (Virtual)
2 x 3 @ 145 lbs
4
Traci
Lake
6:00 AM (Indoor)
2 x 3 @ 145 lbs
5
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 140 lbs
6
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 135 lbs
7
Marissa
Papazian
5:00 AM (Indoor)
2 x 3 @ 130 lbs
8
Simony
Cardoso
12:00 PM (Indoor)
2 x 3 @ 120 lbs
9
Carolina
Lucchese
3:30 PM (Indoor)
1 x 3 @ 115 lbs
10
Christine
Guerard
5:00 AM (Indoor)
2 x 3 @ 100 lbs
11
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 95 lbs
12
Carla
Lopez
7:00 AM (Indoor)
2 x 3 @ 90 lbs
35,55,75,85,90
13
Heather
Schmidt
5:00 AM (Indoor)
2 x 3 @ 85 lbs
14
Emily
Oberlee
5:00 AM (Indoor)
2 x 3 @ 75 lbs
14
Jackie
Donadio
3:30 PM (Indoor)
2 x 3 @ 75 lbs
14
Melanie
Maletta
6:00 AM (Indoor)
1 x 2 @ 75 lbs
15
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 70 lbs
16
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 65 lbs
17
Coreen
Williamson
7:00 AM (Virtual)
3 x 5 @ 40 lbs
2x20lb DB
18
Vangie
Cleversey
7:00 AM (Virtual)
2 x 3 @ 25 lbs
Db front squat
Loading...
Powered By Wodify