Show Workout in Full Screen
Auto Scroll Page
Components
Push Press
Sour Patch
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Crossfit - Mon, Nov 7 - 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)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 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):
46 (21/25)
Workout
Crossfit - Mon, Nov 7
Warm-up
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pull-aparts
Band pass throughs
Strength
1A: Push Press (3RM)
Push Press
*building to a heavy set of 3
Push Press?
-DB Push Press
-Shoulder Press
Metcon
Sour Patch (AMRAP - Rounds and Reps)
Every 6 min for 3 rounds
500m/400m row
40 KB Swings 53/35# (70/53#)
15 Shoulder to overhead 115/75# (Rx+155/105#)
*score each round for time
Row?
-Run
-Bike
KB Swings?
-Broad Jumps
-Sumo Deadlifts
S2OH?
-Single Arm Push Press
-Handstand Push Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 07, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
1 x 3 @ 232 lbs
2
Keivan
Russo
12:00 PM (Indoor)
1 x 3 @ 220 lbs
3
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 195 lbs
4
Marc
Dobay
4:00 PM (Indoor)
1 x 3 @ 175 lbs
4
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 175 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 175 lbs
Failed @ 2nd of 186
5
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 170 lbs
5
Damon
Walsh
7:00 AM (Indoor)
1 x 3 @ 170 lbs
W/ Rob
5
Rob
Scannevin
7:00 AM (Indoor)
1 x 3 @ 170 lbs
6
Jaryd
Belanger
7:00 AM (Virtual)
1 x 3 @ 165 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 165 lbs
7
kevin
ji
4:00 PM (Indoor)
1 x 3 @ 150 lbs
8
Christopher
Lacasse
9:00 AM (Indoor)
1 x 3 @ 145 lbs
8
Jay
clancy
5:00 AM (Virtual)
1 x 3 @ 145 lbs
8
Jon
Collette
7:00 AM (Indoor)
1 x 3 @ 145 lbs
9
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 140 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 3 @ 136 lbs
11
Steve
Cimino
12:00 PM (Indoor)
1 x 3 @ 135 lbs
12
Brian
Dingman
7:00 AM (Indoor)
1 x 3 @ 115 lbs
Floor press
12
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 115 lbs
13
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 75 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 3 @ 151 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 115 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 115 lbs
3
Jessica
Clancy
6:00 AM (Indoor)
1 x 3 @ 107 lbs
4
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 106 lbs
5
Alex
McClintock
5:30 PM (Indoor)
1 x 3 @ 100 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 3 @ 100 lbs
1 at 106
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 100 lbs
6
Marybeth
Costello
4:00 PM (Indoor)
1 x 3 @ 97 lbs
6
Victoria
Tuite
4:00 PM (Indoor)
1 x 3 @ 97 lbs
7
Carolyn
Keiper
9:00 AM (Indoor)
1 x 3 @ 85 lbs
But Jon says I cheated on my last rep…
7
Debbie
Chung
9:00 AM (Indoor)
1 x 3 @ 85 lbs
7
Heather
Lacasse
9:00 AM (Indoor)
1 x 3 @ 85 lbs
7
Sandy
Brock
12:00 PM (Indoor)
1 x 3 @ 85 lbs
8
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 80 lbs
8
Jean
Hanks
9:00 AM (Indoor)
1 x 3 @ 80 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 80 lbs
9
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 75.5 lbs
10
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Jude
Hurwitz
9:00 AM (Virtual)
1 x 3 @ 75 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 3 @ 75 lbs
11
Beth
varner
5:00 AM (Indoor)
1 x 3 @ 65 lbs
11
karla
souza
4:00 PM (Indoor)
1 x 3 @ 65 lbs
11
Lauren
Dubin
12:00 PM (Indoor)
1 x 3 @ 65 lbs
11
Shana
Doiron
6:00 AM (Indoor)
1 x 3 @ 65 lbs
Loading...
Powered By Wodify