Workout of the Day

Monday 7.22 : Beer Mile Date

Charlestown Members : Please check your email anytime after tonight and read the email you will have from us. There are some new policies at the gym that are important to understand. Nothing major, but important to clarify. Please read and any questions you have you can reach out to either Stacey or myself at

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Sunday 7.21

SUNDAYCrossFit Strength: Yoke Carry 6×60′(sub any odd object) Goal is UB carry WOD: 21-15-9KB Swings 70/53 (make heavy)Walking Lunges (each leg)Burpees– 8 Front Squat 135/95 to start each round (21-15-9)

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Saturday 7.20 : IT’S HOT, DRINK WATER

SATURDAYCrossFit Strength: Low Bar Back Squat5-5-5then 1-1-1-1-1 with 7s pause in bottom WOD: 5 Rounds, 1:30 work with 1:30 rest. Each round is an AMRAP5 Squat Clean Thrusters 95/6510 Cal Row/AB3 Wall Climbs – Start where you left off the round before L1: 75/55Rx+: 115/75 Sweat Core: For Time100 Russian Twists w MBRun 400m50 Hollow

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Friday 7.19

Friday 7.19

FRIDAYCrossFit Strength: Snatch3m Warmup: 2×3 Snatch Balance, any weightThen EMOM 10m1-5: Power snatch x26-10: Squat Snatch x1 WOD: 3 Rounds20 Pull-ups30 Push-ups40 Situps50 Air Squats60 Double Unders SweatCore: 4 Rounds10 Standing Marches, MB OH10 MB Thrusters20 Russian Twists10 Straight Leg Up Downs Conditioning: For TimeRun 400m20 Jumping pull-ups30 Burpees20 Jumping Pull-ups30 Situps20 Jumping Pull-ups30 Air

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Thursday 7.18

Thursday 7.18

THURSDAYCrossFit Strength: Press5-5-5-3-3-3 WOD: 2 Rounds40 KB Swings 53/3550 Walking Lunges THEN after 2 rounds60 Hollow Rocks40/30 Cal AB S: 35/26 Eye High, 40 HR, 30/25 ABL1: 53/35 Eye High, 50 HRRx+: 70/53 StrongLift: Split Jerk3-3-3-3-3 Accessory: Press5-5-5-3-3-3 Conditioning: 2 Rounds40 KB Swings 53/3550 Walking Lunges THEN after 2 Rounds60 Hollow Rocks40/30 Cal AB The

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Wednesday 7.17

Wednesday  7.17

WEDNESDAYCrossFit Strength: Thruster + Front SquatEMOM 12m, 2 + 2 WOD: 5 Rounds, each round 2:00 AMRAP with 1:00 rest after each. Score is total reps all 5 rounds combined.Round 1: 10 Burpees, 10 Deadlift, AMRAP BurpeesRound 2: 10 Burpees, 10 Deadlift, AMRAP ThrustersRound 3: 10 Burpees, 10 Deadlift, 10 Thrusters, AMRAP Hang Squat CleanRound

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Tuesday 7.16

Tuesday 7.16

4th Annual In House Throwdown will be Saturday, September 7th (weekend after Labor Day as usual). Get your partner and get ready. Signups in a few weeks! Beer mile date coming this week! TUESDAYCrossFit Strength: Push Press + Push Jerk5 x 2+2, heaviest able WOD: For Time25 Cal AB20 HSPU25 Cal Row20 HSPU25 Burpees20 HSPU

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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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