Monday 12.17: The Monday…before the Monday before?

Monday 12.17: The Monday…before the Monday before?

Toys and Sweatshirts!!! Get your orders in, bring your toys in PLEASE and thank you!!!




Strength : Deadlift
Find a 1 rep max


WOD: 30-20-10
Hang Power Clean 75/55
Hang Power Snatch
Wall Climbs (5-3-1)

S: 25-15-10 @ 65/45, 1-1-1 WC
L1: 25-15-10 @ 75/55, 3-2-1 WC
Rx+: 95/65


Core : 3 Rounds, 1:00 each movement
KB Swings 53/35 OH
Hollow Rocks
KB Goblet Squat
Barbell Rollouts
– Rest

Conditioning: 30-20-10
KB Swing 53/35
Goblet Squat
Jumping pull-ups
– After last 10 perform 20 Burpee Broad Jumps


The Program

1. Strength and WOD

2. 8m AMRAP
1 UB set of Squat Snatch 165/115, 5-10 reps
6 Overhead Squat
1 Rope Climb

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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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