Monday 4.8 : Lando Represents

Monday 4.8 : Lando Represents

I want to say a quick congratulations to the many Landos who went to CrossFit Five Plus and represented the community amazingly! We had well over 10 teams competing and almost as many finish in the top 20. Just a great job even signing up and showing up let alone showing at such a high level. Great job everyone!


Strength: Thruster
Find a 3 rep max

WOD 1 : “Baseline”, 10 Minutes to Complete
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

rest remaining time, then @ 10 minutes

5 Power Clean 135/95
5 Thruster
5 Ring Dips

S: 75/55, Bench Dips
L1: 115/75, Banded Dips
Rx+: 165/115 (No MU Dips)

Core: 12m AMRAP
20 Standing Knee Raises w/ KB
20 Russian KB Swings
20 Walking Lunges (no KB)
5 Burpees

Conditioning: 15m AMRAP
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Jumping Pull-ups

The Program
1. Strength and WOD

2. Front Squat
EMOM 9m : 3 reps, speed focus

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup