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Components
Deadlift
CFP Mile
2k Row
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
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
Youth Fundamentals
Date
Workout
Friday 5/6/22 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)
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
Friday 5/6/22 WOD
Warm-up
What you need:
Barbell
Rower
-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
*Coach's Choice
Strength
Deadlift (1RM)
Deadlift
-50x3%, 65x3%, 75x3%, 85x1% 95%+x1
Alternate Options:
-Tempo BB/DB/KB/Odd object RDL
Metcon
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
-Pick one to test (run OR row)
Alternate Options:
-10 min max distance Bike
-10 mins max jump rope (Singles/Doubles)
2k Row (Time)
Max Effort 2k Row
2k Row
-Pick one to test (run OR row)
Alternate Options:
-10 min max distance Bike
-10 mins max jump rope (Singles/Doubles)
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 06, 2022
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 440 lbs
2
Brian
Zancewicz
12:00 PM (Indoor)
1 x 1 @ 435 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 1 @ 415 lbs
3
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 415 lbs
4
Jeremiah
Lechleiter
12:00 PM (Indoor)
1 x 1 @ 405 lbs
5
Jake
Lubsen
5:30 PM (Indoor)
1 x 1 @ 365 lbs
5
James
Miller
5:30 PM (Indoor)
1 x 1 @ 365 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 365 lbs
6
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 355 lbs
7
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 350 lbs
8
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 335 lbs
9
Tim
Furbush
12:00 PM (Indoor)
1 x 1 @ 330 lbs
10
Dennis
Paoloni
4:00 PM (Indoor)
1 x 1 @ 325 lbs
10
Mark
DiRienzo
6:00 AM (Indoor)
1 x 1 @ 325 lbs
11
Jon
Collette
6:00 AM (Indoor)
1 x 1 @ 315 lbs
Used straps to take pressure of hand/grip
12
Dan
McCarthy
5:30 PM (Indoor)
2 x 1 @ 307 lbs
13
Maqsood
Ahmed
6:00 AM (Indoor)
1 x 1 @ 305 lbs
Failed 335, 3 times
13
Peter
Russo
4:00 PM (Indoor)
1 x 1 @ 305 lbs
14
Steve
Cimino
12:00 PM (Indoor)
1 x 1 @ 300 lbs
15
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 265 lbs
16
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 1 @ 245 lbs
17
Luis
Correa
4:00 PM (Indoor)
6 x 7 @ 150 lbs
18
Connor
McCarthy
4:00 PM (Indoor)
6 x 4 @ 95 lbs
Back is bothering
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 1 @ 332 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 315 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 280 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 260 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 250 lbs
Take that 2017 Liz
6
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 235 lbs
7
Jessica
Clancy
12:00 PM (Indoor)
1 x 1 @ 230 lbs
8
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 225 lbs
Heavy single
9
Maegan
Fitzpatrick
9:00 AM (Indoor)
1 x 1 @ 205 lbs
10
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 200 lbs
11
Melody
Banasiak
12:00 PM (Indoor)
1 x 1 @ 195 lbs
😊😊😊
11
Victoria
Tuite
4:00 PM (Indoor)
1 x 1 @ 195 lbs
12
Jean
Hanks
9:00 AM (Virtual)
1 x 1 @ 185 lbs
12
Maria
Maynard
6:00 AM (Indoor)
1 x 1 @ 185 lbs
13
Jackie
Donadio
4:00 PM (Indoor)
1 x 1 @ 180 lbs
14
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 175 lbs
14
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 175 lbs
200# failed
15
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 170 lbs
16
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 155 lbs
Tried 160 but failed. Next time
17
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 145 lbs
17
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 145 lbs
Everything sore this week
17
Sandie
Hanlon
5:30 PM (Indoor)
1 x 1 @ 145 lbs
18
Shellie
James
9:00 AM (Indoor)
2 x 3 @ 80 lbs
19
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 0 lbs
3 x 5 RDL @ 85#
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