[img height="1" width="1" alt="" style="display:none"] https://www.facebook.com/tr?id=359214287607662&ev=PixelInitialized[/img]

7/7/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Clean (6 min EMOM x 2 reps @65-75% 1 RM Across)

Metcon (Weight)

5 rds; build in weight each rd; NO Rx; looking for final load; rest as much as you need to between rds

2 power cleans

2 hang power cleans

2 thrusters

2 front squats

2 push press

7/6/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Front Squat (12 min to find 3 RM )

Prog 1 v.1 (No Measure)

12 min EMOM

10 Cal row

12 Burpees

14 KBS (53/35lb) (70/44lb Rx+)

*For BRING A FRIENDs

Min 1- 10 cal row

Min 2- 10 burpees

Min 3- Rest… repeat if they can do KBS, 10 KBS

*This workout is going to be progressively building each week, adding a round per week for 4 weeks. Please record time it takes to complete each round as this will be a tracking method for intensity purposes in note section

*If programmed volume was done as Rx, hit Rx button with no other measure other than times in notes

7/2/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

bulgarian split squat (4×6 each leg (hold KB in goblet position))

Turkish Get Up (4×2 each side)

Yellow brick road (AMRAP – Reps)

9 min AMRAP

Ladder x 3 WBS and 2 T2B

WBS (20/14lb) (10/9ft)

Toe to bar

3 WBS

2 T2B

6 WBS

4 T2B

9 WBS

6 T2B

12 WBS

8 T2B

15 WBS

10 T2B

7/1/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
-Skill Benchpress technique

-Skill Pull up and kip technique

6/30/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Deadlift (4×2 @60-70% 1RM)

Cap America (5 Rounds for time)

7 burpee box jumps (24/20in)

7 Thrusters 95/65lb (135/95lb Rx+)

2:00 rest between rds

5 rds; score each time individually
Buy out:

10 band pull aparts

20 reverse crunches

100ft farmers carry

3 rds

6/29/15 WOD


CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit

View Public Whiteboard

Back Squat (4×2@65%)

Show and go (Time)

800m run

50 DUs

400m run

50 DUs

400m run

50 Dus

800m run

*25 min cap