Monday 8.26 : In House Throwdown September 7

Sign up HERE for the 4th Annual In House Throwdown. All levels welcome. Mixed or same sex pairs. Workouts starting to be announced this week!!


Strength: High Bar Back Squat
3-3-3, working to about 80/85%, then 1-1-1-1-1 with 3s pause
– This is prep work for a 1rm attempt for a couple lifts throughout the week. Work on being fast and explosive.

WOD: 15-12-9
Squat Clean Thruster 115/75
– Run 400m after each round

S: Run 200m, 75/55
L1: 95/65
Rx+: 135/95

Core: 3 Rounds
30s Hollow Hold ME
Rest 30s
30s Hollow Rocks ME
rest 30s
60s Forearm Plank hold
rest 30s
10 Lemon Squeezers
rest 30s

Conditioning: 15-12-9
MB Thrusters
Russian Twists (each side)
– Run 400m after each set

The Program
1. Strength and WOD

2. 50 back rack walking lunges 155/105 + 50 ghd hip ext + 50 weighted sit-ups w mb

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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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