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!



Strength : Front Squat

  • 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



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


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Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

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Intro Signup