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Components
Clean Complex
Cats
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
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 9/21/21 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):
55 (24/31)
Workout
Tuesday 9/21/21 WOD
Warm-up
What you need:
Barbell
Box
-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
Clean Complex (5x1)
high hang + hang power + high hang
-Building
-Start at 50% of limiting factor
Alternate Option:
-DB/KB/Odd object high hang +hang power +high hang
Metcon
Cats (Time)
5 Thruster (95,65/135,95rx+)
10 Power clean
15 Box jump (24,20)
-5 rounds for time
(15 minute cap)
Alternate Options:
Thrusters?
-DB/KB/Odd object Thruster
Power Clean?
-DB/KB/Odd object power clean
Box jumps?
-Step ups
-reverse lunges
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 21, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 235 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 215 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 215 lbs
Missed 2nd high hang @ 225
3
Private
5:00 AM (Indoor)
1 x 1 @ 205 lbs
4
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 195 lbs
5
Matt
Grandbois
6:00 AM (Indoor)
1 x 1 @ 185 lbs
115-135-155-185-195
5
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 185 lbs
6
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 175 lbs
6
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 175 lbs
7
Tim
Furbush
12:00 PM (Indoor)
1 x 1 @ 165 lbs
7
Private
12:00 PM (Indoor)
1 x 1 @ 165 lbs
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 155 lbs
8
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 155 lbs
8
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 155 lbs
8
Tony
Potenti
12:00 PM (Indoor)
1 x 1 @ 155 lbs
9
Evan
Cleveland
12:00 PM (Indoor)
1 x 1 @ 150 lbs
10
Jay
clancy
5:00 AM (Virtual)
1 x 1 @ 145 lbs
85,105,125,135,145
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 145 lbs
10
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 1 @ 145 lbs
11
Dan
McCarthy
5:00 AM (Indoor)
1 x 3 @ 135 lbs
11
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 135 lbs
11
Rui
Xu
12:00 PM (Indoor)
1 x 1 @ 135 lbs
12
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 125 lbs
75, 95, 105, 115,
12
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 125 lbs
Female Clients
1
Helene
Desjardins
7:00 AM (Indoor)
1 x 1 @ 145 lbs
1
Lauren
Palmateer
5:30 PM (Indoor)
1 x 1 @ 145 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
Bonnie
Santiago
12:00 PM (Indoor)
1 x 1 @ 115 lbs
3
Christine
Guerard
5:00 AM (Indoor)
1 x 1 @ 115 lbs
3
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 115 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 115 lbs
3
Jessica
Clancy
12:00 PM (Indoor)
1 x 1 @ 115 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 115 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 100 lbs
4
Peg
Kinsman
5:00 AM (Indoor)
1 x 1 @ 100 lbs
5
Simony
Cardoso
12:00 PM (Indoor)
1 x 1 @ 95 lbs
5
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 95 lbs
6
Briana
DeWolfe
12:00 PM (Indoor)
2 x 1 @ 90 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 85 lbs
8
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 80 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 80 lbs
9
Carolina
Lucchese
6:00 AM (Indoor)
1 x 1 @ 75 lbs
9
Carolyn
Keiper
5:00 AM (Indoor)
1 x 1 @ 75 lbs
9
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 72 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 65 lbs
11
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 65 lbs
11
Sandy
Brock
3:30 PM (Indoor)
1 x 1 @ 65 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 60 lbs
13
Qin
Sun
7:00 AM (Virtual)
5 x 1 @ 55 lbs
13
Kelly
Garabadian
3:30 PM (Indoor)
1 x 1 @ 55 lbs
Been a while since I’ve cleaned so kept it light and worked form
14
Jackie
Donadio
3:30 PM (Indoor)
1 x 1 @ 45 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
5 x 1 @ 20 lbs
Db
16
Coreen
Williamson
6:00 AM (Virtual)
5 x 3 @ 0 lbs
2x20lb DB
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