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Components
Overhead Squat
Annie
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
Wednesday 11/24/21 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):
39 (17/22)
Workout
Wednesday 11/24/21 WOD
Warm-up
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Strength
1A: Overhead Squat (5x3)
Overhead Squat
-building if appropriate
-take from the rack
Alternate Options:
Overhead squat?
- Tempo Kb/DB/Odd object goblet squat
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Alternate Options:
Double Unders?
-single unders
-double taps
Abmat situp?
-Tall plank descending ladder :90, :75, :60 and :45
-Shoulder taps 50, 40, 30, 20 and 10
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 24, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Indoor)
1 x 3 @ 215 lbs
2
Mohiuddin
Ahmed
3:30 PM (Indoor)
1 x 3 @ 205 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 205 lbs
3
Matt
Calhoun
3:30 PM (Indoor)
1 x 3 @ 175 lbs
4
Private
5:00 AM (Indoor)
1 x 3 @ 165 lbs
4
Mark
DiRienzo
12:00 PM (Indoor)
1 x 3 @ 165 lbs
5
Nirosh
kumar Kala ...
5:30 PM (Indoor)
1 x 3 @ 135 lbs
6
Dennis
Paoloni
12:00 PM (Indoor)
1 x 3 @ 125 lbs
7
Evan
Cleveland
7:00 AM (Indoor)
1 x 3 @ 115 lbs
8
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 110 lbs
8
Damon
Walsh
7:00 AM (Indoor)
1 x 3 @ 110 lbs
9
Alexander
Alvarez
5:30 PM (Indoor)
1 x 3 @ 105 lbs
9
Jay
clancy
6:00 AM (Virtual)
1 x 3 @ 105 lbs
10
Todd
Kinsman
7:00 AM (Indoor)
2 x 3 @ 95 lbs
11
Marc
Dobay
3:30 PM (Indoor)
1 x 3 @ 80 lbs
12
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 55 lbs
13
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 45 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 125 lbs
2
Helene
Desjardins
3:30 PM (Indoor)
1 x 3 @ 115 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 100 lbs
2@105
4
Traci
Lake
6:00 AM (Indoor)
1 x 3 @ 90 lbs
5
Heather
Clancy
7:00 AM (Virtual)
1 x 3 @ 86 lbs
6
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 72 lbs
7
Christine
Guerard
5:00 AM (Indoor)
1 x 3 @ 70 lbs
7
Heather
Schmidt
6:00 AM (Indoor)
1 x 3 @ 70 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 70 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 70 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 65 lbs
9
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 55 lbs
10
Qin
Sun
5:30 PM (Indoor)
5 x 3 @ 50 lbs
10
raquel
De Jesus
5:00 AM (Indoor)
1 x 3 @ 50 lbs
Working on my squad form.
10
Susan
Black
7:00 AM (Virtual)
1 x 3 @ 50 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 47 lbs
12
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 45 lbs
13
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 3 @ 42 lbs
14
Sonal
Ambwani
5:30 PM (Indoor)
1 x 3 @ 40 lbs
15
Mary
Gemme
6:00 AM (Virtual)
1 x 3 @ 37 lbs
16
Cheryl
Kaplan
6:00 AM (Indoor)
8 x 3 @ 35 lbs
17
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 25 lbs
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