The 3rd Annual CrossFit Lando Toy Drive starts Friday (tomorrow), December 4th. This year we are going full steam ahead for a short and sweet drive. This doesn’t mean I expect less participation. Please do your best to contribute by next Wednesday as we need to collect and turn all the toys in by Thursday, December 10th down at Canal Park.

 

Canal Park is all decorated so toys can be put under the tree starting immediately. Woburn will be decorated by Noon tomorrow so anyone bringing in toys Friday morning can put them under the T-Shirts next to the fridge.

 

The goal is 125+ between both communities. This is aggressive in 6 days but we are an aggressive bunch. If you ever have had that fear of disappointing your parents or a teacher or a coach, if we don’t break that goal imagine that fear multiplied by 5,000,000. That is how disappointed I will be in everyone. However if we reach the goal…

 

…I will perform 5 burpees for every toy that is brought in above 125 toys. Wearing a Santa costume. For every toy under 125 if that is the final count every class will do 100 burpees AS A WARMUP on some undisclosed day before we close for the holidays the week of Christmas.

 

The challenge is on….

 

 

HERO FRIDAY

 

WOD : “Walsh”
4 Rounds
22 Burpee Pull-ups
22 Back Squat (taken from floor) 185/135
Run 200m holding plate OH, 45/35

 

S : 3 Rounds, 14 reps each movement, 95/65, run holding plate any way
L1 : 3 full rounds OR 4 rounds of 14 reps, 135/95, lighter plate still held OH

 

 

The Program

 

1. Warmup (done while class warms up) : 12 m AMRAP for quality
5 strict HSPU or Pull-Ups, or 3 strict MU
5 sotts press 45/35
3 TGU (each side) 53/35 KB

 

2. WOD as RX

 

3a : 4×5 RDL, heaviest able, rest :30
3b: 4×15 UB TTB, rest :30

 

4. 50 DB bent over rows, 50 russian swings heaviest able 2 sets max