Show Workout in Full Screen
Auto Scroll Page
Components
Push Press
Basquiat
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
Monday 1/31/22 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 (28/35)
Workout
Monday 1/31/22 WOD
Warm-up
What you need:
Barbell
Rower
-200m Row
-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
*Coach's Choice
Strength
Push Press (1x1)
Push Press
-Build to a heavy single or 1rm
-50%x5, 60%x3, 70%x3, 80%x2 and 90%+x1
(Record Heaviest weight)
Alternate Options:
-DB/KB/Odd object Push press
Metcon
Basquiat (Time)
3 Rounds:
21 Cal Row
15 T2B
9 Handstand Push up
(15 minute cap)
Alternate Options:
Cal Row?
-:30 Mountain climber +:30 Jumping jack +:30 Mountain climber
Toe to bar?
-Toe to fixed object
-Supine leg lift
Handstand pushup?
-Hrpu
-Pike pushup
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 31, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
1 x 1 @ 255 lbs
2
Keivan
Russo
5:30 PM (Indoor)
1 x 1 @ 245 lbs
3
G-Man
St. Onge
5:30 PM (Indoor)
1 x 1 @ 236 lbs
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 236 lbs
4
Steve
Blackwell
12:00 PM (Indoor)
1 x 1 @ 220 lbs
5
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 218 lbs
W/Rob!!
6
Marc
Dobay
4:00 PM (Indoor)
1 x 1 @ 206 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 205 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 205 lbs
8
Private
5:00 AM (Indoor)
1 x 1 @ 196 lbs
9
James
Miller
5:30 PM (Indoor)
1 x 1 @ 195 lbs
10
john
lentine
7:00 AM (Indoor)
1 x 1 @ 185 lbs
10
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 185 lbs
11
Christopher
Lacasse
9:00 AM (Indoor)
1 x 1 @ 180 lbs
11
Jay
clancy
6:00 AM (Virtual)
1 x 1 @ 180 lbs
85,115,125,145,160,170,180F,180
11
Marty
Ferguson
4:00 PM (Indoor)
1 x 1 @ 180 lbs
12
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 175 lbs
Failed 191 and 185
12
Jon
Collette
7:00 AM (Indoor)
1 x 1 @ 175 lbs
12
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 1 @ 175 lbs
13
Edward
Pearson
6:00 AM (Indoor)
1 x 1 @ 160 lbs
14
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 155 lbs
14
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 155 lbs
14
Peter
Russo
5:30 PM (Indoor)
1 x 1 @ 155 lbs
75.95,115,135.
15
Graham
Pettengill
12:00 PM (Indoor)
1 x 1 @ 140 lbs
15
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 140 lbs
16
Rui
Xu
4:00 PM (Indoor)
1 x 1 @ 135 lbs
17
Private
4:00 PM (Indoor)
1 x 1 @ 115 lbs
18
Mollie
Lake
4:00 PM (Indoor)
1 x 1 @ 84 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 165 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 160 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 130 lbs
4
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 125 lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 125 lbs
5
Bonnie
Santiago
12:00 PM (Indoor)
1 x 1 @ 120 lbs
5
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 120 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 117 lbs
7
Buffy
Buradagunta
12:00 PM (Indoor)
1 x 1 @ 115 lbs
8
Liz
Nasser
5:00 AM (Indoor)
1 x 1 @ 110 lbs
8
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 110 lbs
Failed 115/shoulder
9
Leah
Hantman
12:00 PM (Indoor)
1 x 1 @ 105 lbs
10
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 102 lbs
10
Victoria
Tuite
5:30 PM (Indoor)
1 x 1 @ 102 lbs
11
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 97 lbs
12
Heather
Lacasse
9:00 AM (Indoor)
1 x 1 @ 90 lbs
12
Jennifer
Houghtaling
12:00 PM (Indoor)
1 x 1 @ 90 lbs
Hesitated at 95 and didn’t complete it
12
Nikki
Rutman
5:00 AM (Indoor)
1 x 1 @ 90 lbs
12
Stephanie
Nephew
5:00 AM (Indoor)
1 x 1 @ 90 lbs
13
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 85 lbs
13
Sally
Harwood
7:00 AM (Virtual)
1 x 1 @ 85 lbs
13
Sonal
Ambwani
5:30 PM (Indoor)
1 x 1 @ 85 lbs
14
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 82 lbs
14
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 82 lbs
15
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 80 lbs
15
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 80 lbs
15
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 80 lbs
16
Jackie
Donadio
4:00 PM (Indoor)
1 x 1 @ 77 lbs
17
Melanie
Maletta
9:00 AM (Indoor)
1 x 1 @ 75 lbs
17
Susan
Black
6:00 AM (Virtual)
1 x 1 @ 75 lbs
18
Shellie
James
5:30 PM (Indoor)
1 x 1 @ 70 lbs
+15 from last week’s PP
19
Sophia
Schmidt
4:00 PM (Indoor)
1 x 1 @ 62 lbs
20
Mary
Gemme
7:00 AM (Virtual)
1 x 1 @ 60 lbs
No rack; took from ground
20
Sana
Maqsood
9:00 AM (Indoor)
1 x 1 @ 60 lbs
21
Vangie
Cleversey
7:00 AM (Virtual)
1 x 3 @ 25 lbs
Loading...
Powered By Wodify