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Components
Front Squat
Friyay
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Group Class
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Sports Specific Skills Training
Youth Fundamentals
Date
Workout
Friday 12/17/21 WOD - 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)
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):
58 (25/33)
Workout
Friday 12/17/21 WOD
Warm-up
What you need:
-Row 250m
-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
Specific Prep
*Coaches Choice
Strength
1A: Front Squat (5x2)
Front Squat
-Building to a heavy set of 2
-50, 60, 70, 80 and 85%+
Alternate Options:
-Building to a heavy set of 2
-50, 60, 70, 80 and 85%+
Metcon
Friyay (Time)
1 RFT:
10 Cal row
10 WBS (20,14)
20 Cal row
20 WBS
30 Cal row
30 WBS
(12 minute cap)
Alternate Options:
Cal row?
- :30 Mountain climber
- 1:00 Mountain climber
- 1:30 Mountain climber
WBS?
-BB/KB/Odd object thruster
-Jump squat
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 17, 2021
Male Clients
1
Mike
Collette
9:00 AM (Indoor)
1 x 2 @ 315 lbs
2
G-Man
St. Onge
5:00 AM (Indoor)
1 x 2 @ 270 lbs
2
Jack
Levy
4:00 PM (Indoor)
1 x 2 @ 270 lbs
3
Brian
Zancewicz
12:00 PM (Indoor)
1 x 2 @ 265 lbs
4
Private
5:00 AM (Indoor)
1 x 2 @ 260 lbs
5
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 255 lbs
6
Marc
Dobay
4:00 PM (Indoor)
1 x 2 @ 250 lbs
Pr by 5lb
7
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 245 lbs
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 2 @ 235 lbs
8
Jon
Collette
5:00 AM (Indoor)
1 x 2 @ 235 lbs
255 x1 failed rep 2 second attempt 255# x1 failed rep 2 again
9
Mark
DiRienzo
4:00 PM (Indoor)
1 x 2 @ 230 lbs
10
Brendan
Sheehan
7:00 AM (Indoor)
1 x 2 @ 226 lbs
11
Dennis
Paoloni
12:00 PM (Indoor)
1 x 2 @ 225 lbs
12
Evan
Cleveland
4:00 PM (Indoor)
1 x 2 @ 215 lbs
12
Jae
Chung
12:00 PM (Indoor)
1 x 2 @ 215 lbs
13
Damon
Walsh
9:00 AM (Indoor)
1 x 2 @ 205 lbs
13
John
Volpe
5:30 PM (Indoor)
1 x 2 @ 205 lbs
13
Mark
Hardin
4:00 PM (Indoor)
1 x 2 @ 205 lbs
13
Matt
Grandbois
6:00 AM (Indoor)
1 x 2 @ 205 lbs
135-155-175-195-205
13
Matt
Grandbois
6:00 AM (Indoor)
1 x 2 @ 205 lbs
135-155-175-195-205
14
Todd
Kinsman
5:00 AM (Indoor)
1 x 2 @ 185 lbs
1 at 205. Feeling better
15
Tim
Furbush
5:00 AM (Virtual)
1 x 2 @ 175 lbs
16
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 2 @ 165 lbs
17
Sam
Kaplan
7:00 AM (Indoor)
1 x 2 @ 155 lbs
18
Graham
Pettengill
7:00 AM (Indoor)
1 x 2 @ 145 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 200 lbs
2
Bonnie
Santiago
12:00 PM (Indoor)
1 x 2 @ 175 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 175 lbs
3
Heather
Clancy
7:00 AM (Virtual)
1 x 2 @ 161 lbs
4
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 160 lbs
5
Marissa
Papazian
5:00 AM (Indoor)
1 x 2 @ 150 lbs
6
Helene
Desjardins
6:00 AM (Indoor)
1 x 2 @ 145 lbs
6
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 145 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 2 @ 140 lbs
8
Carla
Lopez
7:00 AM (Indoor)
1 x 2 @ 137 lbs
9
Nikki
Rutman
5:00 AM (Indoor)
1 x 2 @ 135 lbs
9
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 135 lbs
10
Amy
Costello
5:00 AM (Indoor)
1 x 2 @ 130 lbs
10
Michelle
Sousa
5:00 AM (Indoor)
1 x 2 @ 130 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 125 lbs
11
Leah
Hantman
7:00 AM (Virtual)
1 x 2 @ 125 lbs
11
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 125 lbs
11
Peg
Kinsman
5:00 AM (Indoor)
1 x 2 @ 125 lbs
85/95/105/115/125
12
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 120 lbs
12
Melody
Banasiak
12:00 PM (Indoor)
1 x 2 @ 120 lbs
13
Victoria
Tuite
4:00 PM (Indoor)
1 x 2 @ 115 lbs
14
Qin
Sun
5:30 PM (Indoor)
6 x 2 @ 110 lbs
14
Marybeth
Costello
5:30 PM (Indoor)
1 x 2 @ 110 lbs
15
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 105 lbs
15
Shana
Doiron
7:00 AM (Indoor)
1 x 2 @ 105 lbs
16
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 95 lbs
16
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 95 lbs
16
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 2 @ 95 lbs
17
Julia
Rissmiller
9:00 AM (Indoor)
1 x 2 @ 85 lbs
18
Jean
Hanks
12:00 PM (Indoor)
1 x 2 @ 75 lbs
1sr time in 1.5 years
18
Mary
Gemme
7:00 AM (Virtual)
1 x 2 @ 75 lbs
18
Shellie
James
6:00 AM (Indoor)
1 x 2 @ 75 lbs
19
Susan
Black
7:00 AM (Virtual)
1 x 2 @ 65 lbs
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