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Diego - modified
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Prototype Training Systems (CrossFit Prototype)
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Date
Workout
Monday 10/11/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (10/16)
Workout
Monday 10/11/21 WOD
Warm-up
What you need:
Specific Prep
*Coaches Choice
Metcon
Diego - modified (Time)
6 rounds for time:
7 power cleans (155,105)
22 double unders
18 burpees
Buy out:
CFP Mile
(Score is Time)
*40 min cap
Alternate Options:
Power Clean?
-DB power clean
-Jump squat
Double Unders?
-Single Unders
-Double taps
Burpees?
-Scale the amount
-Up Down
Run?
-Row 1600m
- Half mile
-Mountain climber 30secs on 30 secs off x10
This Hero WOD is dedicated to Officer Diego Moreno of the Kent Police Department, Kent, Washington. Officer Moreno paid the ultimate price in the line of duty when he was struck by a vehicle involved in a police pursuit on July 22, 2018.
Officer Moreno, an 8-year veteran of the Kent Police Department, was 35 years old when he was killed. During his career, he was awarded 3 life-saving medals, a Chief’s Award of Exceptional Duty and the Award of Duty and Sacrifice (posthumously).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 11, 2021
Male Clients
1
Jack
Levy
8:00 AM (Indoor)
25:27
Without mile 14:30
2
Matt
Calhoun
8:00 AM (Indoor)
27:09
16:03
3
Mike
Collette
6:00 AM (Virtual)
22:40
12:27 for Diego (155lb HPC); 5000m bike erg vs run…
4
Carl
Donadio
7:00 AM (Indoor)
27:53
105# Singles and row
5
Steve
Cimino
7:00 AM (Indoor)
30:36
6
Abhishek
Chandak
7:00 AM (Indoor)
33:50
7
Rob
Scannevin
7:00 AM (Indoor)
35:00
135#, 800 m
8
Todd
Kinsman
6:00 AM (Indoor)
35:14
115#
9
Jay
clancy
8:00 AM (Virtual)
35:34
125# 2:13 faster. 23:35
10
Christopher
Lacasse
8:00 AM (Indoor)
39:43
Female Clients
1
Marissa
Papazian
6:00 AM (Indoor)
24:30
14:12 Diego 10:18 CFP lap
1
Marissa
Papazian
6:00 AM (Indoor)
24:30
14:12 Diego 10:18 CFP lap
2
Lisa
Zancewicz
6:00 AM (Indoor)
26:56
3
Prika
Silva
6:00 AM (Indoor)
29:40
4
Heather
Clancy
8:00 AM (Virtual)
39:29
5:54 PR! 😳🎉💪 26:29/13:00
5
Danielle
Fontaine
8:00 AM (Indoor)
19:27
DB cleans, DU, shoulder taps, row
6
Gina
Richard
6:00 AM (Indoor)
25:32
85lb clean; finished at 15:15 for metcon
7
Heather
Schmidt
6:00 AM (Indoor)
27:42
65 lbs, SUs
8
Jen
Mogensen
8:00 AM (Indoor)
28:05
8
Leah
Hantman
7:00 AM (Indoor)
28:05
9
Jackie
Donadio
7:00 AM (Indoor)
29:15
9
Nicole
Croteau
8:00 AM (Virtual)
29:15
85lb pc
10
Julia
Rissmiller
6:00 AM (Indoor)
30:22
11 min CFP mile 50 lbs
11
Rebecca
Welch
6:00 AM (Indoor)
30:26
75# rest Rx
12
Traci
Lake
6:00 AM (Indoor)
34:22
75lbs
13
Private
6:00 AM (Indoor)
35:00
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