Audioslave’s First Single “Cochise” Brings On Your Friday Night

Anyone interested in being a competitor this year must read this statement, which is the official declaration of Operation Lando being IN FULL SWING!!!!

LET’S GGOOOOOOOOOOOOOOOO

 

 

SATURDAY

CrossFit

Strength : Low Bar
5-5-5-5-5

WOD : For Time
50 Power Snatch 75/55
50 Toes to Bar
50 Thrusters
50 Push-ups
50 Double Unders
50 Overhead Squat

 

S: 35 Reps, 70 Singles, Front Squat for OHS
L1: 40 Reps, 25 DUs

Rx+: 95/65

 

Sweat

Core : Partner Fun
100 Partner MB Situps
100 Partner MB Twists
50 Partner Toss From Squat
Run 1200m, 6x200m

 

Conditioning : Partner WOD
Teams of 2, break work and way desired but try to move the ENTIRE TIME

16m AMRAP:
50 Step Ups/Box Jumps 24/20
70 Situps (Abmat)
50 KB Goblet Squat
50 Push-ups
100 Double Unders
50 Burpees

 

The Program

1. Strength and WOD

2. In 10 Minutes
Row 1500m

@ 10 minutes, 10 minutes to complete
25 Squat Clean 225/155

@ 20 minutes, Run 1200m AFAP, wear snow boots.

 

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.

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