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Components
Jackie time
Jackie
CFP Mile
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
Monday 10/4/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
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):
41 (21/20)
Workout
Monday 10/4/21 WOD
Warm-up
What you need:
Rower
Barbell
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Metcon
Jackie time (Time)
1000m
50 thrusters (45,35)
30 pullups
*Buy out CFP Mile
24 minute cap
Score Jackie time separately
Score Jackie separately
Score CFP mile separately
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
35lb for women
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
1
Mike
Collette
6:00 AM (Virtual)
6:50
2
Nick
Lupoli
5:00 AM (Indoor)
8:34
3
Jon
Collette
7:00 AM (Indoor)
17:40
4
Evan
Cleveland
7:00 AM (Indoor)
17:50
5
G-Man
St. Onge
5:30 PM (Indoor)
17:58
6
KEITH
DEJESUS
12:00 PM (Indoor)
18:33
7
Matt
Calhoun
5:30 PM (Indoor)
19:18
8
Brendan
Sheehan
7:00 AM (Indoor)
19:55
9
Dennis
Paoloni
5:30 PM (Indoor)
20:00
10
Mark
DiRienzo
5:30 PM (Indoor)
20:01
11
Tim
Furbush
12:00 PM (Indoor)
21:08
12
Nate
Oram
12:00 PM (Indoor)
21:13
13
Matt
Grandbois
6:00 AM (Indoor)
21:23
14
Keivan
Russo
5:30 PM (Indoor)
22:32
Walk/ran 💀
15
Rui
Xu
5:30 PM (Indoor)
23:39
16
Damon
Walsh
7:00 AM (Indoor)
27:22
This can’t be right
17
Marc
Dobay
3:30 PM (Indoor)
20:42
Front squats / no thruster
18
Steve
Cimino
7:00 AM (Indoor)
21:15
19
Dave
Silvester
12:00 PM (Indoor)
22:55
20
Zubair
magdum
12:00 PM (Indoor)
23:50
21
Private
3:30 PM (Indoor)
27:00
Female Clients
1
Marissa
Papazian
5:00 AM (Indoor)
19:50
Soaked!
2
Jessica
Clancy
12:00 PM (Indoor)
22:10
3
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
10:19
4
Heather
Schmidt
5:00 AM (Indoor)
18:11
Jumping pus
5
Lisa
Zancewicz
5:00 AM (Indoor)
18:30
6
Peg
Kinsman
5:00 AM (Indoor)
18:35
jumping pu
7
Gina
Richard
5:00 AM (Indoor)
19:41
jumping pull-ups
8
Leah
Hantman
7:00 AM (Indoor)
20:13
9
Heather
Clancy
7:00 AM (Virtual)
20:37
10
Maria
Maynard
5:00 AM (Indoor)
20:47
11
Emily
Oberlee
5:00 AM (Indoor)
21:10
12
Victoria
Tuite
5:30 PM (Indoor)
21:34
Jumping pu
13
Helene
Desjardins
3:30 PM (Indoor)
21:38
2k
14
Rebecca
Welch
6:00 AM (Indoor)
21:40
Ring rows
15
Julia
Rissmiller
5:00 AM (Indoor)
21:45
jump pull ups
16
Jen
Mogensen
3:30 PM (Indoor)
23:05
17
Mary
Gemme
6:00 AM (Virtual)
24:00
Did not finish 1 mile run
17
Sandy
Brock
5:30 PM (Indoor)
24:00
18
Marybeth
Costello
5:30 PM (Indoor)
25:00
Jumping p/u Only 1 lap
19
Coreen
Williamson
5:00 AM (Indoor)
0:00
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