Apparel Order

When you get to the gym Tuesday you will find a sign up sheet for apparel. Sweatpants and Sweatshirts, 2017 versions.

Here are the designs for the Sweatshirts and Sweatpants, both in Black but the sign up sheet will have a Blue (navy) option as well. The star color is Green with the Navy option (flourescent, yay!). FYI : Order a size up on the Joggers!!!

Please get this in by end of week. Monday LATEST!!!! We want to get this done for middle of December return.

 

2017 Lifestyle and Fitness Challenge

Winners will be announced on tomorrow (Tuesday) night’s post for Wednesday. Final tally is going down. We had a great top 10 with a top 3 that was unbelievably dedicated and hard working through the entire 8 weeks. Just amazing.

Just in time for CrossFit Lando Holiday Party of Destiny on December 14th at the Pour House.

 

TUESDAY

CrossFit

Strength : Push Press and Row
EMOM 14m
O : 1 Push Press, heavy, taken from floor
E : Row 10/8 Cal AFAP…you should have at least 20 seconds, 30-40 seconds for advanced rowers.

 

WOD : 10m AMRAP
30 Double Unders
15 Wall Ball 20/14

S: 50 Singles, 10 Wall Ball to 9′ target @ lighter weight
L1 : 20 DUs or mixed 50 reps total.

Rx+: UB Wall Ball…drop or stop = star back at 1

 

Strong

Lift : Jerk (athlete choice)
2-2-2-1-1-1, working to a 1rm PR attempt

Accessory : Bench Press 5-5-5-5

Conditioning : EMOM 16m
O : 1 Push Press, taken from floor, should be heavy challenge
E: 10/8 Calorie Row SPRINT

 

The Program

1. Strength and WOD Rx+

2. Hang Clean and Jerk
8 sets E90S, 2 Hang Power Clean + 3 Push Jerk

  • All % of Hang Clean

1: 60%
2-4: 61-75%
5-6: 76-85%
7-8: 86%+ to failure

3. For Time
10 Thrusters 185/135
20 Burpee Box Jump with Step Down 24/20
10 Thrusters
30 Burpee Box Jump with Step Down
30 Handstand Push-Ups

 

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup