MOM and CrossFit Lando Weightlifting Competition this June!

MOM and CrossFit Lando Weightlifting Competition this June!

A relatively new OG Lando, Dan Dionne is our Charlestown Member of the Month for May! Dan is the lesser 50% of one of our Lando couples (the better half being Ms. Amy Gardner) and was one of the first 3 members to join CrossFit Lando Canal Park which moved to what is now Lando Charlestown. Always smiling, always positive, and always awesome to have in class from a coaching perspective, Dan defines what it means to be a positive member of the community. Not only does he bring it every day but also is responsible for adding another person into the community when he somehow convinced Amy to live with him, paving the way for her to be a member here too. Dan and Amy are one of those couples you sometimes want to unfollow on social media because they are just so god damn happy all the time, but then you realize that is what life is supposed to be like and re-friend/re-follow them the next day and hope they never noticed…

All jokes aside, like many of you Dan is a great part of what makes CrossFit Lando great. His dedication to our community on all levels is top notch, from bringing friends and future family to become members to promoting us within his place of employment and even having Stacey and I as special guests at one of CarGuru’s social events. We can’t thank Dan enough for what he has done as a member of our community and wish him only the most success and happiness possible.

Read more about Dan Dionne’s life and give him a big congratulations next time you see him around!




1. Core Work : For Time
100 Russian Twists 20/14
– E30s perform 5 weighted situps + 5 superman
100 Hollow Rocks

2. Conditioning
10 Wall Climbs
100 Double Unders/150 Singles
50 Wall Ball 20/14
50 Lunges, MB Overhead or at Chest
50 Jumping Pull-Ups


Strength : Push Press
3-3-3-3-3, hold lockout for 2 seconds each rep

WOD : For Time
10 Wall Climbs
30 Hang Clean 115/75
100 Double Unders
10 Strict HSPU

S: 75/55, 150 Singles
L1: 95/65, 50 Double Unders

Rx+: 135/95


Strength: Hang Clean
– 10 mins to build to a heavy set of 5 then
Then EMOM 8
5 hang clean at 80% above
50 calorie row
– 1 round of DT
50 burpees
– 1 round of DT
50 Wall Balls
– 1 round of DT


The Program

1. Strength and WOD Rx+

2. EMOM 15m
1 Hang Clean + 1 Push Jerk + 1 Split Jerk

2 Strict + ME Kipping Muscle Ups (UB)
rest 1:00
Legless Rope Climbs

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