Hero Friday

Hero Friday

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

FRIDAY

CrossFit

Strength : Front Squat
Find a 1 rep max, PR attempt

WOD : “Jack”
20m AMRAP
10 Push Press 115/75
10 KB Swings 53/35
10 Box Jumps (full stand, step down) 24/20

S : 8 Reps, 75/55, 35/26 Russian Swings, Step Ups
L1: 95/65, 53/35 Russian Swings

 

Sweat

Core Power
2m AMRAP, Weighted Situps 53/35 KB
2m AMRAP, KB Getups
– Rest 1m
2m AMRAP, P-Sac Squat
2m AMRAP, Supermans
– Rest 1m
5 Minutes
ME 4Arm Plank
then AMRAP Burpees

 

Conditioning: 20m AMRAP
Run 400m
10 Push-Ups
10 Step Ups (Box jumps) 24/20
– Rest 1 min

 

The Program : you know the rules. 2018 Open Competitor Meeting in 1 Week. Plan to be there (both locations). More details MONDAY.

1. Strength and WOD

2. Press
3×8
– rest 1:00 after each set then perform 5 strict MU, rest 1:00 then next set

3. 10m AMRAP
10 OH Lunges (backwards) 5/5, 35/26 KB each hand
10m Front Rack Carry
10m OH Carry
10 KB Thrusters
10n Front Rack Carry (walk backwards)
10m OH Carry (walk backwards)
10 Dbl KB Swing (eye high)

4a: 3x60s reverse snow angel, 5s tempo (one direction), rest 60s
4b: 3×3 TGU (each side, alt) 70/53

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