Show Workout in Full Screen
Auto Scroll Page
Components
1 High Hang Clean + 1 ...
Stuffing
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 - Wed, Nov 23 - 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):
29 (11/18)
Workout
Crossfit - Wed, Nov 23
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: 1 High Hang Clean + 1 Front squat (Every 2 min for 12 min)
*Pick a weight and work across (think 65-75%)
1 High Hang Clean + 1 Front Squat?
-DB High Hang Clean + 1 DB Front Squat
-Hang Clean + Air Squat
Metcon
Stuffing (AMRAP - Rounds and Reps)
12 min amrap
10 Box Jumps 24/20’
20 Sit up
30 Double Unders
Box Jumps?
-Step Ups
-KB Swings
Sit Ups?
-Toe to KB
-Knee to Chest
DU?
-Singles
-Penguin Taps
Mobility work (5 min)
-Foam Roll (Lats, Quads, T-spine)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 23, 2022
Male Clients
1
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 1 @ 185 lbs
2
Mark
DiRienzo
9:00 AM (Indoor)
1 x 1 @ 176 lbs
3
G-Man
St. Onge
12:00 PM (Indoor)
1 x 1 @ 166 lbs
4
Private
5:00 AM (Indoor)
1 x 1 @ 165 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 135 lbs
6
Marc
Dobay
4:00 PM (Indoor)
1 x 1 @ 125 lbs
6
Steve
Cimino
12:00 PM (Indoor)
1 x 1 @ 125 lbs
7
Maqsood
Ahmed
7:00 AM (Indoor)
6 x 1 @ 115 lbs
8
Jay
clancy
7:00 AM (Indoor)
6 x 1 @ 105 lbs
9
Todd
Kinsman
6:00 AM (Indoor)
6 x 1 @ 95 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 75 lbs
Female Clients
1
Gina
Richard
9:00 AM (Indoor)
1 x 1 @ 130 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 115 lbs
3
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 95 lbs
3
Liz
Nasser
5:00 AM (Indoor)
1 x 1 @ 95 lbs
3
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 95 lbs
4
Aniella
Neiva
12:00 PM (Indoor)
1 x 1 @ 85 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 85 lbs
4
Victoria
Tuite
12:00 PM (Indoor)
1 x 1 @ 85 lbs
5
Peg
Kinsman
6:00 AM (Indoor)
1 x 1 @ 75 lbs
6
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 65 lbs
6
Heather
Schmidt
6:00 AM (Indoor)
1 x 1 @ 65 lbs
6
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 65 lbs
Keeping light - back funky
6
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 65 lbs
6
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 65 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 65 lbs
7
Cheryl
Kaplan
6:00 AM (Indoor)
6 x 1 @ 55 lbs
7
Coreen
Williamson
6:00 AM (Virtual)
6 x 1 @ 55 lbs
8
Beth
varner
5:00 AM (Indoor)
1 x 1 @ 40 lbs
Loading...
Powered By Wodify