Workout of the Day

Friday 3.22 : Last Lando v. Kroon Weekend

Friday 3.22 : Last Lando v. Kroon Weekend

Well…Team Lando took home what I am now calling the “Regular Season Open Championship”. Week 4 was another win, though not as dominant, by Team Lando, making the squad 3-1 going into the last week. This leaves it impossible for Team Kroon, even despite a possible heroic effort, to win the overall title. Since we

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Thursday 3.21 : It’s ALL On The Line This Saturday!

Thursday 3.21 : It’s ALL On The Line This Saturday!

Well…Team Lando took home what I am now calling the “Regular Season Open Championship”. Week 4 was another win, though not as dominant, by Team Lando, making the squad 3-1 going into the last week. This leaves it impossible for Team Kroon, even despite a possible heroic effort, to win the overall title. Since we

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Wednesday 3.20

Wednesday 3.20

WEDNESDAYCrossFit Strength: Hang Squat Clean 4-4-2-2-1-1-1 WPD: 5 Rounds 12 Deadlift 155/105 15 Wall Ball 20/14 S: 115/75L1: 135/95 Rx+: 185/135 Sweat Core:  3 Rounds, 10 Minute Cap 50 Hollow Hold Flutter Kicks 20 (10/10) side plank hip raises 20 Plank Push-ups 20 Weighted Situps w MB 30 Russian Twists (15/15) Conditioning: 5 Rounds 15

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Tuesday 3.19 : Saturday @ Lord Hobo

Tuesday 3.19 : Saturday @ Lord Hobo

It’s the end of Open party time! Lord Hobo around 12pm (depending on the Open WOD 19.5 length). Bring yourselves, bring your friends, whether you did the Open or not! Come cheer people on as they finish out the competition and then come have some pizza and drink some beers! Some…or a lot! See you

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Monday 3.18

MONDAYCrossFit Strength: Low Bar Back Squat3-3-3-1-1-1– Make it a PR attempt 1rm WOD: 9m AMRAP3 Squat Clean 155/1053 Wall Climbs – make the clean VERY heavy S: 75/55L1: 115/75 Rx+: 205/145 SweatCore: EMOM 10mO: 5 Single Leg RDL (each leg) holding KB or DBE: 10 Hollow Rocks + 10 Russian Twists w MB Conditioning: 3

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Sunday 3.16

SUNDAYCrossFit Strength : Press– Find a 3 rep max in 8 minutes– Find a 1 rep max in 8 minutes WOD: 12 Minute Running Clock50 Push-ups75 Air Squats50 Jumping Pull-ups75 Situpsthen with remaining time AMRAP KB Goblet Lunge 53/35 – Make KB HEAVY!!!!

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Saturday 3.16 : Team Lando Day

Saturday 3.16 : Team Lando Day

We are rolling into Week 4 of the Open. 10am start in Woburn, arrive starting at 9:30. Class @ 8:30 both locations! SATURDAYSweat Core: 3 Rounds, 1:00 each stationForearm PlankHollow RocksBar RolloutsAlternating Knee to Elbow– REST – Conditioning: 15m AMRAP20 Jumping Pull-ups20 Hanging Tuck/Knee to Chest/Toes to Bar40 Cal AB/Row20 Push-ups20 Lunges, MB @ Chest/OH

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