Hump Day and Friday Social Rolls On

Hump Day and Friday Social Rolls On

Summer Social Friday: Next event is THIS FRIDAY, July 21 @ Tavern in the Square, North Station. Come have a drink on your way out for the evening, or make this your one social call for the night. Woburn and Charlestown community both, let’s continue our new summer tradition of making Friday nights about Lando Community as well.

End of Summer / Welcome Fall Competition and Block Party: We have a couple more fun times planned for the rest of July and August leading up to our AMAZING In House Competition and BLOCK PARTY on Saturday, September 16th. Sign ups are live SOON!!!

 

WEDNESDAY

BootCamp

1. “Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman
50 MB Thruster 20/14
50 Burpees
50 Double unders/100 Singles

 

CrossFit

WOD : 3 Rounds
Row 700m
30 Thruster 75/55
then 3 Rounds
60 Double Unders
30 Push-Ups
then 3 Rounds
30 Burpees
30 Pistols (alt)

45 Minute Time Cap

S: Row 500m, 100 Singles, 20 reps for Thrusters, Pushups, Burpees, Pistols (jumping squats)

L1: 150 Singles, Scaled Pistols

Rx+: 95/65

 

The Program

1. WOD, cap at 40 Minutes

2. 5 Rounds
5 Deadlift 365/245
5 Strict HSPU
10 GHD Press 65/45
10 GHD Row 65/45

3. Accumulate max distance HS walk in 3 minutes, rest 3 minutes, repeat x2

Sign up today for a free first class →

Enjoy your first CrossFit class at Lando for free.  

Intro Signup