Workout of the Day

Happy Wedding Day OG Tim (Woburn) and Coach Eric

Sweat class is at 9 and CrossFit is at 10. Please adhere to that schedule.    The Wedding Bug Has Bit the Lando Community This Weekend Saturday is a special day in Lando world with 2 weddings with deep ties to our community going down. A good number of us will be traveling down to

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Snatch Friday 9.21

FRIDAY CrossFit Strength : Power Snatch and Squat Snatch – Power Snatch: 10 Minutes to find a max x1 then – Squat Snatch: 10 Minutes to find a max x1 WOD : For Time, 15 minute time cap 30 Overhead Squat 75/55 50 Toes to Bar 30 Overhead Squat 75/55 S: 75/55 Front Squat, 50 Weighted

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Thursday 9.20

THURSDAY CrossFit Strength : Bench Press 15 minutes for 4-4-3-2-2 Then 4 min, E30s, 5 REPS @ 60-65% above 2 rep max WOD : 4 Rounds 50 Double Unders 30’ Sprint Down and Back (30′ and 30′) 15 Wall Ball 20/14 20 Push-ups 15 Situps with MB 10 Broad Jump with MB Scale to singles

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Wednesday 9.19

WEDNESDAY CrossFit Strength: Deadlift + Box Jumps E2M for 6 sets : 5 DL + 5 BJ, heaviest and highest each set WOD : 20m AMRAP 7-5-3 of Sumo DL High Pull 95/65 Lateral Burpee Over Bar Pull-ups – rest 90s after each round. Score is total rounds + reps. S: KB SDLHP 35/26, Jumping

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Tuesday 9.18

Tuesday 9.18

TUESDAY CrossFit Strength : Push Press 3-3-3-2-2-2 WOD: For Time 10 STOH 155/105 as buy in: – then 21-15-9 Kettlebell Swings 53/35 KB Goblet Squat – then 10 STOH S: 75/55, 35/26 eye high L1: 95/65, 35.26 full OH Rx+: 175/115, 70/53   Strong Lift : Push Jerk Find a 2 rep max Accessory: EMOM

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Monday Thank Yous

Monday Thank Yous

We had an amazingly fun event on Saturday. A great time had by all, with the top 3 teams all coming from Woburn. Congratulations to 3rd place finishers Ryan Gill and Mike Ingalls, 2nd place team of Laura T and Long L, and our first place guy and gal team of Albert and Coach Lauren.

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Sunday 9.16

Sunday 9.16

SUNDAY CrossFit Strength : EMOM 14m Odd : 7 Sumo DL High Pull with KB, make it heavy but UB Even: 20′ Yoke/Stone/Keg Carry + 20′ Broad Jump (wear weight vest if desired) WOD : 5 Rounds 12 Walking Lunges holding KB @ chest 53/35 (alt.) 8 KB Thruster (4/4) 4 Turkish Getups (2/2)  

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