December Here We Come!!!








Core Conditioning (Woburn)


Core : 3 Rounds
Max Effort Forearm plank hold, 2 minute cap
after 3rd round immediately perform 50 Lemons



Conditioning : For Time
Row 1000m
Run 600m
150 Air Squats
75 Jumping Lunges





Strength : Front Squat

– Program : High Bar 1-1-1-1 with 3s pause in bottom of each rep after Front Squat done (done before WOD)


WOD : 18-12-6
KB Swing 53/35
KB Goblet Squat
KB Sumo Deadlift High Pull
Handstand Push-ups

– Run 200m after each set (18-12-6)


– For today scale HSPU with Ring Dips if you cannot get on the wall. Today cycle speed is most important!


S / L1: Scale KB so UB is possible and Ring Dips for HSPU

Rx+ : 70/53, 3″ deficit HSPU



The Program

1. Strength and WOD Rx+


2. EMOM 12m
1 Power Clean + 1 Squat Clean + 1 Front Squat with 3 second pause in bottom

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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.

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