Strength : Behind Neck Jerk
Find a 1 rep max

WOD : Open WOD “15.5”, aka “The Jack”

  • Matt Fraser did this WOD at an average pace of 2.21 seconds per rep…

Calorie Row
Thruster 95/65

S : 21-15-9 65/45
L1: 75/55



Core Work

1. 21-15-9
Barbell Rollout
Fast Dragon Flag
then 12-9-6
Strict Knee to Elbow
Straight Arm Plank Knee to Elbow
Weighted Situp 20/14

2. Conditioning : 4 Rounds
Row 1000m
30 Air Squats
30 Hollow Rocks


The Program

1. Strength and WOD

2. Snatch Work
E2M for 18m : 1 Power Snatch + OHS from Catch

3. E 90s for 12m
3 Deadlift, heavy

4. 50 Strict HSPU, 50 GHD Situps, 50 Hip Ext. 100 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