Members of the Month : David Jamie (Wu) and Mike Murray (CTown)

Members of the Month : David Jamie (Wu) and Mike Murray (CTown)


We have a special 2-fer MOM announcement this month just in time to close out March. Mike Murray of Lando – Charlestown and David Jaime of Lando – Woburn are our Members of the Month for each respective location. Read their really cool Q&As here (Mike Murray) and here (David) to learn more about these two awesome dudes and great parts of our community!




1. “The Nines”
9 Rounds
20 Lunges
Run 400m
20 Mountain Climbers
9 Box Up and Over 24/20



Strength : Snatch Complex
Every 2 minutes find a max attempt for the following :
– Power Snatch w/3s pause below knee
– Power Snatch w/2s pause below knee
– Squat Snatch w 1s pause below knee
– Squat Snatch

WOD : For Time
15 Squat Snatch 135/95
100 Double Unders
50 Pistols (alt)


The Program

1. Strength and WOD

2. Capacity
1min: shuttle run (10m and back)
10s rest
1 min Wallball 20/14
10s rest
1 min farmers walk/font rack walk 70/53 KB each hand (10m, switch each side)
10s rest
1 min: sled push/plate push ( heavy, but move whole minute)

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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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