In House Throwdown September 15 : Sign Up Now

In House Throwdown September 15 : Sign Up Now

Sign up here with your partner for the In House Throwdown. Competition will be approximately 10-130 with the Block Party immediately after. This is a can’t miss event!

 

MONDAY

Strength : Front Squat
2-2-2-2-2

  • Pause for 3s in bottom of 1st rep

WOD : For Time
3 Rounds
17 Power Clean 115/75
Run 400m

S: 75/55, 200m
L1: 95/65, 300M
Rx+: 155/105

 

SWEAT

Core: 15m Running Clock
ME Forearm Plank, up to 60s
– then 3 Rounds
10 Sumo DL HP 53/35
10 Walking Lunges (alt)
30 Hollow Hold Flutter Kicks
rest 1:00

Conditioning : 3 Rounds
Run 400m
17 KB Swing 53/35
17 Reverse Lunge + Knee Thrust (with KB if able)

 

The Program

1. Strength and WOD

2. 5 Rounds
5 Front Rack Lunges (each leg) 205/135
20 GHD Situps

 

New to the community?

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