Workout of the Day

Wednesday 9.18

Wednesday 9.18

WEDNESDAYCrossFit Strength: Deadlift + Burpees– EMOM 14mO: 3 Deadlift, increase as ablE: 5 Bar Facing Burpees WOD: EMOM 10m3 Squat Clean 135/95 8 Toes to Bar *Challenge yourself with the weight S: 75/55 SC from Hang, 6 Scaled TTB (Knees to Chest or Elbows)L1: 115/75, 6 TTB or ScaleRx+: 165/115, 10 TTB SWEATCore: 5 Rounds10

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Tuesday 9.17

TUESDAYCrossFit Strength: PressFind a 1 rep max, done 5-5-3-3 then singles WOD: 3 Rounds20 Wall Ball 20/1420 Double Unders20 KB Sings 53/35 S: 15 Reps, 40 Singles, 35/26 KB eye high, scaled MB weightL1: Mix DU and SU, 53/35 KB eye highRx+: 70/53, all movements unbroken, if broken then start at 0 StrongLift: Split Jerk2-2-2-2-2

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Monday 9.16

MONDAYCrossFit Strength: Low Bar Back Squat3-3-3-3-3 WOD: 21-15-9Squat Snatch 95/65Box Jumps 24/20, full stand S: 75/55, step upsL1: 75/55Rx+: 30/24 SWEAT Core: 4 Rounds, 2:00 work 1:00 restME Forearm Plank hold– once broken perform AMRAP1: Hollow Rocks2: Situps3: Supermans4: Russian Twists w MB Conditioning: 3 RoundsRow 500mRun 400m20 Box Jumps/Step Ups15 Medball Ground to OH

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Sunday 9.15 : Get Lifted With Coach Sean

Charlestown and Woburn people welcome to Charlestown @ 10am for a Snatch Workshop with Coach Sean. No classes in Woburn on Sunday.

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Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

This is a reminder that Coach Sean is running an Olympic Lifting with a focus on the Snatch workshop on Sunday @ 10am. It will go about 90 minutes but could be 60 depending on attendance. All levels are truly welcome. This is not a competition nor is it a high volume seminar. It certainly

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Friday 9.13

Friday 9.13

FRIDAYStrength: Snatch + Overhead SquatEMOM 10m : 1 Snatch (any) + 1 Overhead Squat WOD: 12m AMRAP3 Clean and Jerk 135/955 Muscle Ups40 Double Unders S: 75/55, 10 Jumping Pull-ups + 5 Ring Dips, 60 SinglesL1: 115/75, 7 Banded Pull-ups + 5 Ring Dips, Mixed DU/SURx+: 165/115 SweatCore:5m to Run 800m, rest remaining time4m Max

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Thursday 9.12

Thursday 9.12

THURSDAYCrossFit Strength: Bench Press5-5-5-5then EMOM 5m : 3 Reps for speed WOD: 21-15-9Push-upsKB Swings 53/35KB Goblet SquatBurpees S: 35/26L1: 53/35 eye highRx+: 70/53 Strong Lift: Bench Press5-5-5-5 then EMOM 5m: 3 reps for speed Accessory: Press3-3-3-3-3 Conditioning: 21-15-9Push-upsKB SwingsKB Goblet SquatBurpees The Program: Off

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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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