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Ep 73: Community Conversation – Matt Ehrlich and Goal Setting
Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week
Welcome our New Milestone Members: Q1 2022
Back in the summer of 2020, the team at Prototype Training Systems started to recognize our MOST committed members at the end of each month. The benchmarks are simple: we highlight all
Prototype of the Month: Carolyn Keiper
Share your Prototype experience and fitness journey. I’ve always been active- I’ve played in an adult volleyball league, did a lot of running, skated on the Worcester Roller Derby team.
Recap of 22.5 Open Workout and Challenge
The fifth and final workout of the Prototype Open was a huge success! The workout gave these athletes 16 minutes to complete 75 wall ball shots, 25 handstand push-ups, another
Recap of Open Workout 22.4 and the Prototype Lift-Off
The fourth workout of the Prototype Open was a huge success! It included up to 15 minutes of rowing, toe to bar, and shoulder to overhead! Everyone did awesome!! Scroll
No Rep! Why it’s so Hard
As we go into the final week of the Prototype Open we wanted to share some interesting observations your coaches had from 22.4. To give you all some
Daily Group Class Workouts
Tuesday 6/21/22 WOD
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell Box Assault Bike -10 Good mornings -10 tempo air squats -10 shoulder taps Active hamstring Walk the dog
Monday 6/20/22 WOD
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell Jump rope -200m run -30 Jumping jacks -20 kangaroos -20 high knees -10 up downs -Walk the dog
Saturday 6/18/2022
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public Whiteboardcardio Skills with some weights (AMRAP - Rounds and Reps)35 min amrap w/partner 100 Double unders 18 Power Cleans 135/95# Run CFP
Friday 6/17/22 WOD
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell 2x Kettlebells -20 kangaroos -10 tempo air squats -10 shoulder taps -10 tempo air squats Deadbugs Wrist mob
Thursday 6/16/22 WOD
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: AB, Ski Erg or Rower Box Abmat -10 Good mornings -10 tempo air squats -10 shoulder taps Active hamstring
Wednesday 6/15/22 WOD
Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell Plate Kettlebell -10 jumping jacks -20 kangaroos -10 tempo air squats -10 shoulder taps Active hamstring Walk the