Friday 12.28

New Year’s Eve and New Year’s Day Schedule: Both locations will be open on NYE other than last class of the evening. Then on NYD we will be closed. Regular schedule until then so get your work in!




Strength : Push Press

WOD : For Time
2 Rounds of “Cindy”
10 Power Snatch 135/95
2 Rounds of “Cindy”
8 Power Snatch
2 Rounds of “Cindy”
6 Power Snatch
2 Rounds of “Cindy”
4 Power Snatch
2 Rounds of “Cindy”
2 Power Snatch

S: 75/55, 1 Round of “Cindy”, Scale movements as normal
L1: 115/75, Banded Pull-ups, others as needed

Rx+: CTB, Jumping Squats



Core : 4 Rounds
Row 200m
30 Weighted Situps w MB
30 Russian Twists
30 Supermans

Conditioning: 5 Rounds
5 Jumping Pull-ups
10 Push-ups
15 Jumping Squats
15 KB Swings

Rest 1:00 after each 3m AMRAP


The Program

1. Strength and WOD

2. EMOM 14m
O: 5 Bench Press
E: ME Strict Pull-ups (UB set)

3. AMRAP 4m
1 Rope Climb
3 Muscle Ups

rest 2m

5 UB Bar MU, or pick a number that you can work

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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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