As always we are trying to raise some funds for an awesome time on Saturday for the 3 Year Anniversary of CrossFit Lando – Woburn Party. We have reserved an entire area of Bill’s Bar and have line privileges so it’s going to be awesome! See below for more info.
To raise money we are doing a raffle. Heck in the past we just asked for cash, now we are giving something back!! Prizes are:
- 2 Free Months of Membership at current rate
- 1 Free Personal Training Session on skill of choice (gymnastics or olympic lifting)
- 1 Free Month of Supplements from NutriForce
Tickets are $20. Not buying one is not smart. Buying one is smart. Be smart!
WEDNESDAY
To Do List:
1. Buy Raffle Ticket
2. Sign Up For CrossFit Games Open
3. Come to Party on Saturday 2/27
– 7-930 @ Lucky Strike in Boston (Fenway)
– 930-??? @ Bill’s Bar (Fenway)
Bootcamp Sprint
1. Ab Circuit (6 minutes)
3 Rounds, 20s each movement with 1 full min rest
– Bicycle Situps
– Toes Touches
– Jumping lunges
right into 5 Suicide Sprint (1/4, 1/2, 3/4, Full, all down and back)
rest 1 minute, repeat
2. “Baseline” AMRAP 10
Row 500m
40 Air Squats
30 Situps
20 Push-ups
10 Toes to Bar
CrossFit
Strength : Hang Squat Snatch
– 8 Minutes to find a heavy single
then
– Every 2 minutes for 3 rounds, 1 heavy rep
WOD : For Time
20 HSPU, then
– 3 Rounds
10 Deadift 225/155
10 Box Jumps 24/20 (Full Stand)
then 30 Pistols (alternating), 10 Hang Power Clean 225/145
Keep DL and HPC same regardless
S : 20 Push-ups, 135/95
L1: 20 Ring Dips, 185/135
Rx+: 5″ Deficit HSPU
The Program
1. Strength and WOD Rx+
2. High Bar Back Squat
3-3-3-3
3. Row 8x500m, rest 1:1
