Friday 12.14: Toys are Collected on MONDAY

Friday 12.14: Toys are Collected on MONDAY

One toy from each member would make over 400 children be able to open a present on Christmas.

Just please think about that for ONE second. One toy in the next 3-4 days is all you need to do!!





Strength: Overhead Squat
Find a 1 rep max in 15-20 minutes


WOD: 2 Rounds for MAX REPS, each element 60s, flow like Fight Gone Bad

Front Squat 135/95
Toes to Bar
Lateral Burpees over Bar
Squat Clean
– Rest 1:30
Overhead Squat
Toes to Bar
Bar Facing Burpees
Squat Snatch
– Rest 1:30

S: 75/55, Weighted Situps for TTB
L1: 105/75, 25 Scaled TTB

Rx+: 155/105



Core Work
20 Barbell Rollouts
60 Russian Twists (30/30)
100 Situps
30 Seated Press
20 MB Rollouts

Conditioning: 2 Rounds
25 Cal AB
Run 400m
25 Cal Row
Run 400m
40 Goblet Squat 53/25


The Program

1. Strength and WOD

2. EMOM 15m : 1 Heavy Clean and Jerk

3. Push Press 5-5-5-5

4. 30 Bar Muscle Ups for Time

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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.

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