BootCamp Sprint


1. Core Blast
90s Forearm Plank Hold
50 Bicycle Situps
40 Barbell Good Morning
30 Weighted Situps, 20/14 MB, OH to Toes
20 Russian Twists, each side
10 Alternating Strict Leg Raises


Conditioning : For Time

50 Box Jumps (Step Ups)
40 Air Squats
30 Situps
20 Pushups
10 Ring Rows
20 Pushups
30 KB Deadlift 70/35
40 Air Squats





Strength : EMOM 20m

A) Minutes 1-10 : 3 Front Squat, medium to heavy, 3s pause on 3rd rep


B) 11-20 : 1 Heavy Jerk


Canal Park : 3 Front Squats Every 90s for 10 sets at medium-heavy weight (65-85% but use eye test)



4 Box Jumps 24/20
8 Toes to Bar
4 Power Clean 135/95


rest 1 minute


4 Hang Squat Clean 135/95
4 Wall Climbs


Rest 1 minute


10 Thrusters 135/95


S: 95/65, scale reps by 1-2 each movement
L1 : 115/80


Rx+: 155/105



The Program


no extra work

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