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

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