CrossFit Prototype

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  1. WOD: Tuesday June 7th 2016

    TUE JUNE 07, 2016 06/07/2016 WOD rocking hip flexor walk the dog pike pass through spiderman complex ankle break mob deep squat lat stretch2 Rounds: 5/5 inline lunges 10 pike push up 15 DUs Single leg step up (4 x 8 each leg (building if necessary)) Pull-ups (4 x 5 strict (weighted if possible)) Burpees in vain (AMRAP - Reps) 3 min AMRAP rest 1 …Read More

  2. 05/27/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT Metcon: 1 round every 2 minutes. View Public Whiteboard Warm-up (No Measure) Walk the Dog Pike Pass Through PVC Lat Stretch Wall Facing Slides & Back to Wall 10 plank push up 10 push ups 10 band pull aparts Push Press (5 x 3 building starting at 70%) Rocky Road (5 Rounds for reps) 30 DU (50 DU Rx+) 15 push…Read More

  3. 05/26/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) active hamstring side lying windmill hip opener spiderman complex inchworm w/ push up 2 rounds: 5 strict push ups 5 RDL 5 clean ext 5 power clean 5 front squat Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 …Read More

  4. 05/24/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) walk the dog pike pass through rocking hip flexor spider man complex PVC Lat and front rack stretch 2 Rounds: 5 Inline lunges 10 Band Pull aparts 10 plank push ups Bulgarian split squat (4 x 6 each side (building)) Single Arm DB row (4 x 10 each side (building)) The N…Read More

  5. SAT

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard 30’s (Time) 3rds for time with a partner 30 Strict Pull Up 30 Burpee Box Jumps 30 Squat Clean + Jerks (115/75) 30 min cap …Read More

  6. 05/13/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) Side lying windmills Active hamstring Rocking hip flexor Pike pass through Spider-Man 2 rds 5 strict push ups 10 KBS 20 hollow body rocks Bench Press (3×10 (building; tempo count 4:1:1)) 12 Minutes of 52 (AMRAP – Reps) 12 min AMRAP 7 toe to bar 15 push ups …Read More

  7. 05/12/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) 200m run Walk the dog Pike pass through Active hamstring Inchworm Spider-Man 2 Rounds of: SNATCH GRIP RDL DL Extension High pull Muscle snatch 10 front plate squats Power Snatch + Hang Power snatch + High hang Snatch (4 x 1 building) Karen (Time) For Time: …Read More

  8. 05/11/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) active hamstring rocking child’s pose rocking hip flexor spider-man 2 Rounds of: 5 BB RDL 5 extensions 5 high pulls 5 muscle cleans from the hang Deadlift (5 x 4 @ 80% across) Only 36 they said… (Time) 15-12-9 Hang Power Cleans (135/95) (165/105 Rx+) Latera…Read More

  9. 05/10/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) Deep squat lat stretch Walk the dog Pike pass through Rocking hip flexor Back to wall shoulder flexion Wall facing slides 2 Rounds of: 5/5 inline lunges 10 band pull aparts 10 DUs Single leg step up (4 x 6 each leg) Pull-ups (4 x 3 (build if necessary)) That Shoulde…Read More

  10. 05/09/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) 200m run Walk the dog Active hamstring Deadbugs Spider-Man complex 4 point squat 2 Rounds of: 5 front plate squats 5 RKC planks 10 band pull aparts Back Squat (3 x 10 building (start at 65-70%)) 800 for 30 (Time) 3 RFT 800m run (CFP lap) 30 cal row *27 min…Read More

CrossFit Prototype

50 East Main Street
Westborough, MA 01581

P: 508-366-1028

mike@crossfitprototype.com

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