Workout of the Day

Wednesday

WEDNESDAY Strength : Snatch EMOM 12m 1-6: 2 heavy reps 7-12: 1 heavy rep Goal here is PR   WOD : 15m AMRAP 7 Sumo DL HP 115/75 10 Pistols (alt) 12 Handstand Push-ups 15 KB Swing 53/35   S: 35/26 KB for SDLHP, Jumping Lunges for Pistols, Push-ups for HSPU L1: 95/65 Barbell, Scaled

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Tuesday 5.22

Tuesday 5.22

TUESDAY CrossFit Strength : Press 5-5-5-5-5 10s+ ME Chin Over Bar Chin Over Bar Hold, overhand only WOD: 8m AMRAP 2 CTB Pull-Ups 2 STOH 135/95 S: Jumping CTB, 75/55 L1: Banded CTB, 95/65 Rx+: 205/135, Ring MU..Can do Bar MU as alternate but not Rx+   Strong : TBD   The Program 1. Strength

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Scoring and Tracking : It’s Important!

Scoring and Tracking : It’s Important!

Memorial Day Weekend Schedule : We have annual “Murph” Day on Saturday @ CrossFit Lando Charlestown. Start time will be around 10:00am with firm time announced soon. We are going to have multiple heats based on scaling, with earliest possible start being 9:30 and latest 10:30. There will be 1 class in Woburn from 9-945am for

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Sunday Sunday Sunday!!

Sunday Sunday Sunday!!

Great Half “Murph” from all you Landos who came and gave it a whirl. If you are around next weekend, come in for any or all of “Murph” Day 2018. Starting around 10:00am (exact times TBD soon) we have room and direction for everyone to get a chance to do “Murph” as they are able. Do not

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Murph Next Weekend in Charlestown

Murph Next Weekend in Charlestown

Every seen or read Lone Survivor? Amazing book, honestly pretty good movie adaptation too. “Murph” is the real life person that is in that movie that tells the world about his heroism that took his life. Doing “Murph” during our Memorial Day celebration, ours being one of thousands around the US CrossFit community that is held, is

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Units…Motor Units : Why Lifting Makes You Lean and Mean

Units…Motor Units : Why Lifting Makes You Lean and Mean

Me when  people say they don’t want to “look like them” and point to one of my specimen coaches when talking to me about our training programs…             Let’s have a little talk about biology…or physics…or whatever just listen. It’s time to talk about speed, intensity, and how lifting weights

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Thursday

                          THURSDAY CrossFit Strength : Bench Press 5-5-5-5 then E30s for 6 sets, 3 reps @ 65%+ (SPEED FOCUS)   WOD : For Time 30 Wall Ball 20/14 30 KB Swing 53/35 50 Situps 30 Burpees 30 Broad Jumps, 6/4’ – Rest 1:00

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