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Components
Bench Press
Cobalt
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
Monday 12/20/21 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):
63 (31/32)
Workout
Monday 12/20/21 WOD
Warm-up
What you need:
Barbell
Rower
-200m run
-20 kangaroos
-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
Bench Press (5x2)
Bench Press
*building off last week
Alternate Options:
-DB/KB/Odd object Tempo Floor press
Metcon
Cobalt (Time)
5 rds for time:
250m row
12 Deadlifts (225/155)
(15 minute cap)
Alternate Options:
Row?
-200m run
-:30 mountain climbers +:30 jumping jacks
Deadlift?
-KB/DB/Odd object RDL
-KB/DB/Odd object Swing
Cool Down
5x side lying windmill each side
Couch stretch :45 each side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
1
Will
Collins
4:00 PM (Indoor)
1 x 2 @ 275 lbs
2
Mohiuddin
Ahmed
5:00 AM (Virtual)
1 x 2 @ 270 lbs
3
Mike
Collette
12:00 PM (Indoor)
1 x 2 @ 265 lbs
4
Matt
Calhoun
5:30 PM (Indoor)
1 x 2 @ 245 lbs
5
Alexander
Alvarez
5:30 PM (Indoor)
1 x 2 @ 225 lbs
5
John
Volpe
5:30 PM (Indoor)
1 x 2 @ 225 lbs
5
Keivan
Russo
4:00 PM (Indoor)
1 x 2 @ 225 lbs
245x1
6
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 215 lbs
7
Christopher
Lacasse
9:00 AM (Indoor)
1 x 2 @ 210 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 210 lbs
8
Marty
Ferguson
4:00 PM (Indoor)
1 x 2 @ 205 lbs
Missed second rep at 225
8
Private
5:30 PM (Indoor)
1 x 2 @ 205 lbs
9
Jon
Collette
6:00 AM (Indoor)
1 x 2 @ 200 lbs
205x1 almost had 2
10
Matt
Grandbois
6:00 AM (Indoor)
1 x 2 @ 195 lbs
135-155-175-185-195; failed @ 205
11
Private
5:00 AM (Indoor)
1 x 2 @ 185 lbs
11
Dan
McCarthy
5:30 PM (Indoor)
1 x 2 @ 185 lbs
11
Matthew
Ehrlich
6:00 AM (Indoor)
1 x 2 @ 185 lbs
11
Rob
Scannevin
7:00 AM (Indoor)
1 x 2 @ 185 lbs
1x195#
11
Syam
Buradagunta
6:00 AM (Indoor)
1 x 2 @ 185 lbs
11
Tim
Furbush
5:00 AM (Virtual)
1 x 2 @ 185 lbs
12
Brendan
Sheehan
4:00 PM (Indoor)
1 x 2 @ 175 lbs
12
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 2 @ 175 lbs
115/135/155/165/175
12
Mark
DiRienzo
4:00 PM (Indoor)
1 x 2 @ 175 lbs
13
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 2 @ 165 lbs
13
Sam
Kaplan
7:00 AM (Indoor)
1 x 2 @ 165 lbs
14
Jay
clancy
6:00 AM (Virtual)
1 x 2 @ 155 lbs
105,125,135,145,150,155
15
Graham
Pettengill
7:00 AM (Indoor)
1 x 2 @ 140 lbs
16
Theis
Jorgensen
9:00 AM (Indoor)
1 x 2 @ 135 lbs
17
Connor
McCarthy
5:30 PM (Indoor)
2 x 2 @ 85 lbs
18
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 80 lbs
19
Mollie
Lake
4:00 PM (Indoor)
1 x 2 @ 65 lbs
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
1 x 2 @ 150 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 145 lbs
3
Hanah
Conlan
6:00 AM (Indoor)
1 x 2 @ 135 lbs
4
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 110 lbs
4
Marissa
Papazian
9:00 AM (Indoor)
1 x 2 @ 110 lbs
1 @ 115
5
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 105 lbs
6
Heather
Clancy
7:00 AM (Virtual)
1 x 2 @ 101 lbs
Current 1RM
7
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 100 lbs
8
Amy
Costello
5:00 AM (Indoor)
1 x 2 @ 97 lbs
9
Bonnie
Santiago
12:00 PM (Indoor)
1 x 2 @ 95 lbs
9
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 95 lbs
1@ 100#
9
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 95 lbs
10
Buffy
Buradagunta
12:00 PM (Indoor)
1 x 2 @ 90 lbs
10
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 90 lbs
- 1 at 95
10
Victoria
Tuite
5:30 PM (Indoor)
1 x 2 @ 90 lbs
11
Hayley
Comeau
4:00 PM (Indoor)
1 x 2 @ 85 lbs
11
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 85 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 2 @ 82 lbs
12
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 2 @ 82 lbs
13
Cayla
Ehrlich
6:00 AM (Indoor)
5 x 2 @ 80 lbs
13
Debbie
Chung
9:00 AM (Indoor)
1 x 2 @ 80 lbs
13
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 80 lbs
13
Heather
Lacasse
9:00 AM (Indoor)
1 x 2 @ 80 lbs
13
Marybeth
Costello
4:00 PM (Indoor)
1 x 2 @ 80 lbs
14
Emma
Calhoun
5:30 PM (Indoor)
5 x 2 @ 75 lbs
14
Qin
Sun
5:30 PM (Indoor)
5 x 2 @ 75 lbs
14
Shellie
James
6:00 AM (Indoor)
2 x 2 @ 75 lbs
15
Rebecca
Welch
7:00 AM (Indoor)
1 x 2 @ 73 lbs
16
Susan
Black
6:00 AM (Virtual)
1 x 2 @ 60 lbs
17
Sana
Maqsood
9:00 AM (Indoor)
1 x 2 @ 35 lbs
18
Carolyn
Keiper
5:00 AM (Indoor)
1 x 1 @ 90 lbs
18
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 100 lbs
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