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Components
Push Jerk
Blues
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Thursday 12/2/21 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)
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):
47 (23/24)
Workout
Thursday 12/2/21 WOD
Warm-up
What you need:
Barbell
-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: Push Jerk (6x3)
Push Jerk
-Building
-50%, 60%, 70%, 75% and 75%+
Alternate Options:
-DB/KB/Odd object press
Metcon
Blues (Time)
5rds for time:
15 Burpees
12 T2B
9 HSPU
(15 minute cap)
Alternate Options:
Burpees?
-Up/Downs
T2B?
-Toe to fix object
-Reverse Crunches
HSPU?
-Pike Pushup
-HRPU
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 02, 2021
Male Clients
1
G-Man
St. Onge
4:00 PM (Indoor)
1 x 3 @ 235 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 3 @ 225 lbs
235x2
3
Matt
Calhoun
5:30 PM (Indoor)
1 x 3 @ 215 lbs
4
Keivan
Russo
12:00 PM (Indoor)
1 x 3 @ 205 lbs
95/115/135/165/185/205
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 205 lbs
5
Tim
Furbush
12:00 PM (Indoor)
1 x 3 @ 200 lbs
6
Jack
Levy
5:30 PM (Indoor)
1 x 3 @ 195 lbs
70ish
7
Mark
DiRienzo
12:00 PM (Indoor)
1 x 3 @ 190 lbs
8
Private
5:00 AM (Indoor)
1 x 3 @ 188 lbs
9
Nate
Oram
12:00 PM (Indoor)
1 x 3 @ 165 lbs
2 @ 175. Hit chin.
10
Kevin Cruz
l
5:00 AM (Indoor)
1 x 3 @ 155 lbs
10
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 155 lbs
10
Russell
Schwartz
9:00 AM (Indoor)
1 x 3 @ 155 lbs
10
Steve
Blackwell
7:00 AM (Indoor)
1 x 3 @ 155 lbs
11
Jon
Collette
6:00 AM (Indoor)
1 x 3 @ 150 lbs
12
Alexander
Alvarez
5:30 PM (Indoor)
1 x 3 @ 145 lbs
12
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 145 lbs
Technique wasn’t great at 145
12
Maqsood
Ahmed
4:00 PM (Indoor)
1 x 3 @ 145 lbs
13
Jay
clancy
6:00 AM (Virtual)
1 x 3 @ 135 lbs
95,105,115,125,135
14
Nick
Unkovic
6:00 AM (Indoor)
1 x 3 @ 125 lbs
15
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 115 lbs
15
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 115 lbs
15
Vivek
Varadarajan
6:00 AM (Indoor)
1 x 3 @ 115 lbs
Female Clients
1
Lauren
Palmateer
5:30 PM (Indoor)
1 x 3 @ 125 lbs
85/105/115/125/125/125
2
Erin
Collette
5:00 AM (Indoor)
1 x 3 @ 115 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 115 lbs
2
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 115 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 115 lbs
3
Christine
Guerard
5:00 AM (Indoor)
1 x 3 @ 110 lbs
4
Gina
Richard
5:30 PM (Indoor)
1 x 3 @ 105 lbs
5
Heather
Clancy
5:00 AM (Virtual)
1 x 3 @ 100 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 100 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 100 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 100 lbs
6
Jessica
Clancy
6:00 AM (Indoor)
1 x 3 @ 95 lbs
Sore shoulder
7
Private
4:00 PM (Indoor)
1 x 3 @ 80 lbs
7
Sandy
Brock
4:00 PM (Indoor)
1 x 3 @ 80 lbs
8
Carolyn
Keiper
5:00 AM (Indoor)
1 x 3 @ 75 lbs
8
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 75 lbs
8
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 75 lbs
9
raquel
De Jesus
5:00 AM (Indoor)
6 x 3 @ 70 lbs
9
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 70 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 70 lbs
9
Rebecca
Welch
6:00 AM (Indoor)
1 x 3 @ 70 lbs
10
Kathy
Bridge
9:00 AM (Indoor)
1 x 3 @ 65 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 55 lbs
12
Mary
Gemme
5:00 AM (Virtual)
1 x 3 @ 50 lbs
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