Forrest from Atlas Protein Bars will be in Woburn for Saturday. He will be wodding and then handing out free samples of their great protein bars. Be sure to say hi!




Strength : Low Bar

WOD : For Time
4 Rounds
30 Lunges
50 Double Unders
8 Rounds
3 Wall Climbs
5 Deadlift 275/205
10 Situps



1. Core : For Total Reps
3 Wall Climbs
6 Situps
right into
1m AMRAP Burpees
– Rest 1:00
3 Turkish Getups 35/26 KB (alt.)
6 Hollow Rocks
right into
1m AMRAP Broad Jumps
– Rest 1:00
6 Russian KB Swings
6 Goblet Squats
right into 1m AMRAP Burpee Broad Jumps



Row 250m
50 Hollow Rocks
Row 750
50 Situps
Row 500m
50 Russian Twists
Row 1000m
50 Seated Press w MB


The Program

PRE : Personal Warmup (if not familiar, see post here for explanation)

  • 15 Minutes. Your warmup should be 7-10 minutes, so then rest 5 minutes then start #1 @ 15.

1. Spend 15-20 min MAX finding a max Back Squat (low bar) 1 rep with 2s pause + 1 rep normal tempo

then take 90% of this and perform EMOM 5m, 3 reps @ normal tempo

2. Power Snatch
Find a 1 rep max Power Snatch, then E45s for 6m perform 1 Snatch @ 90%

3. Capacity Building
a: 20 Minutes to Complete
Cal Row
Weighted Lunges 55/35*
CTB Pull-Ups

rest then @ 20 minutes

b:Row 1000m AFAP in 10 minutes, then @ 10 minutes:

c: For Time
10 Burpees
20 Ring Dips
30 Deadlift 185/125
40 Toes to Bar
50 Pistols (alt)
60 GHD Situps

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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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