UPDATED: WOBURN CLOSING @ 645PM TONIGHT

UPDATED: WOBURN CLOSING @ 645PM TONIGHT

Woburn is closing at 645pm.

The 5pm class will run as normal, the 6pm will have all the written work just shorter warmup so everyone can be out by 7pm.

Woburn will be closed for THURSDAY AM.

UPDATE ON NOON LATER TONIGHT.

 

WEDNESDAY

CrossFit

Strength : Front Squat
a: E2m for 4 sets, 2 @ 70-85% building
b: EMOM 5m: 1 @ 85%+

WOD : 3 Rounds
75′ Walking Lunges
15 Lateral Burpees Over Bar
21 Pull-Ups
7 Deadlift 225/155

S: 21 Jumping Pull-ups, 135/95
L1: 21 Banded Pull-Ups, 185/135

Rx+: 21 CTB Pull-Ups, 275/185

 

Sweat

CORE: 21-15-9
Weighted Situp 20/14 MB
Weighted Superman 20/14 MB
Sotts Press
Russian Twists x2 (each side)
Seated Press
Forearm Plank (in seconds x3)

CONDITIONING: 3 Rounds, each round 5:00 AMRAP with 2:00 rest
30 Double Unders
30 V-Ups
30 Push-Ups
60 Air Squats
60 KB Swings 53/35
– AMRAP with remaining time:
1) Wall Ball with remaining time
2) Jumping Pull-Ups
3) Burpees

 

The Program

1. Strength and WOD

2. 15M Weakness Work

3. EMOM 18m
O: Row 14/12 Calories
E: 8-14 TTB

Immediately after last minute perform 4m AMRAP Box Jumps, 36/30″

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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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