Show Workout in Full Screen
Auto Scroll Page
Components
Bench Press
I am Groot.
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 9/23/21 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)
12:00 PM (Indoor)
3:30 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):
43 (20/23)
Workout
Thursday 9/23/21 WOD
Warm-up
What you need:
Barbell
Dumbell
-10 jumping jacks
-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 (5x5)
Bench Press
-Building
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object floor press
-Tempo push up (controlled descent/ascent)
Metcon
I am Groot. (AMRAP - Reps)
12 Burpees
14 Single arm alternating Dumbbell power snatch (50,35)
16 Toe to bar
(14 Min Amrap - score total reps)
Alternate Options:
Burpee?
-Up/Down
Single arm alternating Dumbbell power snatch?
-BB/KB/Odd object power snatch
Toe to bar?
-Toe to KB/DB/Odd Object
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 23, 2021
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 5 @ 235 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 5 @ 220 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 215 lbs
4
G-Man
St. Onge
5:00 AM (Virtual)
1 x 5 @ 205 lbs
5
Tim
Furbush
12:00 PM (Indoor)
1 x 5 @ 195 lbs
5
Private
12:00 PM (Indoor)
1 x 5 @ 195 lbs
6
Damon
Walsh
7:00 AM (Indoor)
1 x 5 @ 185 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 175 lbs
7
Tony
Potenti
7:00 AM (Virtual)
1 x 5 @ 175 lbs
7
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 175 lbs
8
Jon
Collette
5:00 AM (Indoor)
1 x 5 @ 170 lbs
9
Rob
Scannevin
7:00 AM (Indoor)
1 x 5 @ 165 lbs
3 reps 175#
10
Private
5:00 AM (Indoor)
1 x 5 @ 155 lbs
10
Evan
Cleveland
7:00 AM (Indoor)
1 x 5 @ 155 lbs
11
Maqsood
Ahmed
12:00 PM (Indoor)
1 x 5 @ 145 lbs
11
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 145 lbs
11
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 145 lbs
I missed the last rep but kept the 146
12
Jay
clancy
5:00 AM (Virtual)
1 x 1 @ 140 lbs
105,115,125,135,140
13
Tony
Maccaline
6:00 AM (Indoor)
1 x 5 @ 135 lbs
14
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 105 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 1 @ 135 lbs
2
Kelly
Garabadian
5:30 PM (Indoor)
5 x 5 @ 105 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 105 lbs
2
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 105 lbs
2
Nicole
Croteau
12:00 PM (Indoor)
1 x 1 @ 105 lbs
65,75,85,95,105
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 100 lbs
4
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Heather
Clancy
7:00 AM (Virtual)
1 x 5 @ 91 lbs
No spot
6
Annie
Powell
6:00 AM (Indoor)
1 x 5 @ 90 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 90 lbs
7
Simony
Cardoso
3:30 PM (Indoor)
1 x 5 @ 85 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 80 lbs
9
Coreen
Williamson
5:30 PM (Indoor)
2 x 5 @ 75 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 75 lbs
9
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
2 x 3 @ 70 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 5 @ 70 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 70 lbs
11
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 65 lbs
12
Susan
Black
7:00 AM (Virtual)
1 x 5 @ 55 lbs
13
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 50 lbs
14
Vangie
Cleversey
7:00 AM (Virtual)
3 x 5 @ 20 lbs
Press on floor db
Loading...
Powered By Wodify