Donate to a special cause. We are getting Jean-Baptiste to the Olympics. CrossFit Lando, solely.





Strength : Deadlift
a)12 Minutes to find a 3 rep max in minimum 4 sets
b) then EMOM 4m : 6 reps @ 70% above


12 Toes to Bar
12 Overhead Squat 95/65



Core: 10 minutes, 1 min each movement

  • Barbell rollouts
  • Windshield wipers
  • Rest
  • Hollow rocks
  • Supermans
  • Rest
  • Weight Situp with toss (against wall, feet touching wall, must hit wall and catch before going down)
  • Seated press, feet off color
  • Rest
  • Burpees


Conditioning: 24 Minutes, 1 min each movement

2 Rounds

  • KB Swing (oh)
  • Gobelt Squat
  • Rest
  • Plank Push-ups
  • Forearm Plank
  • Rest
  • Lunges
  • Pistols/jumping squats
  • Rest
  • Burpees
  • KB Sumo DL HP
  • Rest
  • Toes to Bar
  • Jumping Pull-ups
  • Rest


The Program

1. Strength and WOD

2. Low Bar Back Squat
-1st 4 sets all done EMOM style
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then E2m
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3. EMOM 12m
O: 5 Strict HSPU, hardest able
E: 1-5 Strict MU or hardest able

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