Monday 2.3 : The Open is Coming

Monday 2.3 : The Open is Coming

The 2019 CrossFit Games Open is starting in just about 3 weeks. The Open is completely different than before, with the focus being taken off of the quest for the Games and put more onto competing as a way to showcase improved health and wellness for everyone.

As always CrossFit Lando will be partaking in the Open regardless of the changes. We will be hosting “Open Saturdays” and having some new, cool inter-Lando competitions culminating in a Lando In House Regionals later in 2019.

To learn about the Open check this link out here, and even those of you who are pretty well versed in the Open take a look at what is new here. It’s the same general idea with some new bells and whistles, but without the march towards Regionals being the next step from the Open.

In a few days we will have CrossFit Lando’s two registration teams up and going for the respective locations. First competition is going to be who signs up the most people (relative to total membership). You can register anytime, and once we have the Lando teams set you simply join one of them.

For people who are our Rx+ crew, The Program will be continuing as it has been and gearing you up for The Open. This means increased work capacity (conditioning) work and focus on baseline skills (Pull-ups, TTB, HSPU, Double unders). Start working on your various weaknesses if you haven’t already. Don’t let another year go by where “that damn movement” kills your Open.

Regardless of the level of competitor in you, the Open is something you should do. It is a great community event and always one of the most fun times of the year. I always see it as an ushering in of warm weather as it transpires across Spring from the icy tundra of February.

More on the Open to come!


Strength : Squat Clean
EMOM 12m: 2 Reps, increase to heavy

WOD: 21-15-9
Front Squat 115/75
Walking Lunges
– Run 400m after each set

S: 75/55, Run 200m
L1: 95/65, Run 300m
Rx+: 135/95, Hold 35/25 Plate OH for Lunges

Core: 4 Rounds
15 Goblet Good Morning with Plate
15 Hollow Rocks
15 Lemon Squeezers
15 Plate GTOH
15 Cal Row/AB

Conditioning: 15m AMRAP
15 Goblet Squat w KB
15 Eye High Swings
15 Push-Ups
Run 400m

The Program

1. Strength and WOD

2. 4 Rounds
30 Air Squats
15 Toes to Bar
30 Cal Row
Rest 2:00

3. 5m AMRAP HSPU or Muscle Ups

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