Category Archives: WOD

Sprints

3 rounds for time: 3 - 10M shuttle sprints 10 squats 3 - 10M shuttle sprints 10 burpees 3 - 10M shuttle sprints 10 sit ups...
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CrossFit Lando

Our main man Aaron Landes is one day away from opening his box in the Boston area, Congrats bro! CrossFit Lando is going to be huge! Competitors: 1. WOD 35 swings 1.5/1 35 OH walking lunges 45/35 35 Burpees 35 Back Squat 205/135 rest as needed 2. EMOM 15m 2 Power Clean @ heaviest possible CORE 3 Rounds 30 GHD Situps 25 Hip extensions Athletes: Spend 15 minutes working on...
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Never trust…

...a fart. Ever. Competitors: WARMUP 3×2 Power Snatch 135/95 no hook 2×2 Squat Snatch 135/95 no hook 1. Snatch Complex, work to a max weight of the following without putting down the bar: Power Snatch, Below Knee Hang Power, Squat Snatch, Below Knee Hang Squat 2. Push Press 3-3-2-2-1-1-1 3. 3xME strict to kipping HSPU to hardest deficit possible, rest 2:00 between efforts *start strict...
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HannaConda

Our trainer Adam spent some time with his friend in Michigan this weekend, while there he refreshed his knowledge with another Level 1 Certification! Here is one dedicated trainer. We are very lucky to have him.

Competitors: 1. Front Squat 6×3, increase as able, rest 2:30...
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