Barbells For Boobs This Saturday

Barbells For Boobs This Saturday

 

Come to CrossFit Lando – Charlestown for 10am start time (no class either location) and support a great charity, Barbells for Boobs.

Everyone will get a chance to workout with the WOD “Grace”, 30 Clean and Jerk 135/95 or whatever scale you want. Then everyone who wants to can pair up with a partner and do “Team Grace”. Same WOD, this time with help, see if you can do it as fast or faster!

We will have T Shirts special designed for the occasion, and maybe a few post WOD beers to drink together after a great time working out for a good cause.

Be here anytime from 930 on to get ready, get a shirt, and get in a Heat! 

 

FRIDAY

Crossfit

Strength : Snatch
Find a 3 rep max, 7 sets e90s

WOD : From Saturday August 18th, 2018

14m AMRAP
12 STOH 115/75
9 Lunges
6 Thrusters
3 Muscle Ups

S: 75/55, 9 Jumping Pull-ups
L1: 95/65, Regular pull-ups

Rx+: Front Rack Lunges, 125/85

 

Sweat

Core Work : 3 rounds

30 hollow rocks

30 Superman’s

60 Russian twists

run 400m

Conditioning : 14 Minutes
24 Wall Ball Push Press
18 Lunges holding MB @ chest
12 MB Thrusters
9 Jumping Pull-ups

 

The Program

1. Strength and WOD

2. Squat Party
10 minutes to find a 1 rep OHS
10 minutes to find a 2 rep Front Squat
10 minutes to find a 3 rep Back Squat

rest 5 minutes

Row for 10 minutes, 1 break of 20s allowed

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup