Full schedule Monday and Tuesday. Limited evening on Wednesday.





Core Conditioning (Woburn)


Core : 5 Rounds
45 second forearm plank hold
10 pushups
15 situps
20 supermans


– 12 minute time cap


Conditioning : 4 Rounds
30 Double Unders/60 Singles
15 Box Jumps 24/20 (full stand)
10 Burpees





Strength : Front Squat/Back Squat
1 Front Squat + 3 Back Squat, find a max in at least 5 sets


– Perform the front squat, re rack, and immediately start back squats



WOD : For Time
Run 800m
40 Overhead Squat 135/95
20 Power Clean


S: 65/45, 600m
L1: 95/65


Rx+: 155/105



The Program


1. Strength and WOD Rx+


2. Snatch Work
EOM 14m (warmup before)
– 2 above knee hang power snatch, 1 below hang squat snatch. Focus on bar height through all 3 reps. Pause 3 seconds in hole of 3rd rep.


3a: 4×10 Cal Row, damper at 10/8, AFAP, rest :60
3b: 4×7 DB Deadlift 100/75, rest :60


4. 5m AMRAP : Toes to Bar, done in UB sets of 10+

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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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