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Components
Mudblood
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
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
10/23/21 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
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):
16 (8/8)
Workout
10/23/21
Mudblood (Time)
Chipper Partner Wod
12min amrap alt rounds (goal is 4-5rds each)
3 Burpee over bar
6 Power Clean + Jerks 95/65 (rx+ 135/95)
9 Cal row
into...
CFP lap run together (goal under 5-6min)
into...
90/80 Cal row (goal under 7 min)
70/60 Pull up (goal under 6 min)
50 Fron rack reverse lunges 95/65 (135/65) (goal under 5 min)
37 min cap
Power clean + jerk?
-DB PC + Jerk
Row?
-Bike
-100m sprint
Run?
-Row or bike 800m
-4 min max sit up
lunges?
-DB lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 23, 2021
Male Clients
1
G-Man
St. Onge
7:00 AM (Virtual)
28:04
9+15
2
Mohiuddin
Ahmed
8:00 AM (Indoor)
30:16
Tim F, 8+12
3
Mark
DiRienzo
7:00 AM (Indoor)
26:47
9rds. W. JC
4
Private
7:00 AM (Indoor)
28:04
5
Todd
Kinsman
7:00 AM (Indoor)
30:50
With Peg
6
Mike
Collette
7:00 AM (Indoor)
28:46
W/KB; 135lb thruster vs c&j
7
Jay
clancy
8:00 AM (Virtual)
29:04
8
Maqsood
Ahmed
7:00 AM (Indoor)
32:30
Rx until last 10 lunges
Female Clients
1
Nicole
Croteau
8:00 AM (Virtual)
26:45
Solo - 6 Rd amrap
2
Nicole
St.Pierre
7:00 AM (Indoor)
28:04
W/ Abhi!!! 9 rds on AMRAP
3
Jessica
Clancy
7:00 AM (Indoor)
31:16
Maria!!!
4
Heather
Clancy
8:00 AM (Virtual)
29:04
5
Heather
Schmidt
8:00 AM (Indoor)
29:11
8rdsplus 9
5
Rebecca
Welch
7:00 AM (Indoor)
29:11
Liz!! Rx except ring rows 7.9 amrap
5
Traci
Lake
8:00 AM (Indoor)
29:11
Ring rows
6
Simony
Cardoso
8:00 AM (Indoor)
31:30
#65lbs, ring rows. W Carolina
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