Monday 1.14 : Told You So!

Monday 1.14 : Told You So!

Happy Monday!!!! New Woburn schedule (Evening changes only) starts TONIGHT.

Open Gym : 430-530pm
Class: 530-630pm
Class: 630-730pm

Every day is the same schedule in terms of class times. Classes themselves will be different night by night pertaining to CrossFit and Sweat/Strong.

 

 

MONDAY

CrossFit

Strength : Deadlift
– warmup for 5 minutes for sets of 2-3
then 4-4-4-4 in exactly 10 minutes, heaviest able
then 3-3-3 in exactly  7 minutes

WOD: 3 Rounds
30 Walking Lunges (15/15)
20 Hang Power Snatch 95/65
30 Air Squat
– immediately after last round perform
30 Bar Facing Burpees

S: 20-15-20, 20, 75/55
L1: 95/65

Rx+: 115/75

 

Sweat

Core: 10m AMRAP
5 Jumping Pull-up
10 Plank Push-ups
15 Russian Twists (each side)
20 Hollow Rocks

 

Conditioning:  15m AMRAP
30 Walking Lunges (15/15)
20 KB Swings 53/35
30 Air Squat
10 Situps

 

The Program

1. Strength and WOD

2. EMOM 12m
2 Clean and Jerk, building heavy

3. 30s on 30s off for 5m
Overhead Squat 135/95

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.

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