New Equipment, New SPRINT Classes, More on Weightlifting

New Equipment, New SPRINT Classes, More on Weightlifting


  • If you are interested in more on the Lando Barbell Club including how to get started with separate programming to supplement your training from classes and private instruction via 1 on 1 or Facebook Group, check in tomorrow.


New Equipment and Classes

  • Some of you might be familiar with some of the new gear we have coming this week. If you aren’t you are in for a treat! Both CrossFit Lando locations will be receiving 6+ Assault Air Bikes to be used in classes, outside of classes, anytime like all other equipment!With the new bikes will be a new SPRINT class that will be conditioning focused 30 minute classes of non-stop cardiovascular endurance work. These classes will be great for anyone looking to just do some cardio work, or add aerobics into their training of a more precise nature.


Bring on the week!





Strength : Front Squat + Lunges
5 Sets of 2 Front Squat + 2 Lunges (1 each leg)

  • Taken from rack.
  • Find a max in 20 minutes


WOD : 10 Minutes, score is total reps of last couplet
3 Rounds of
70 Double Unders
3 Wall Climbs
then AMRAP
6 Hang Split Snatch 115/75, alt feet
12 Thrusters

S: 125 Singles, 75/55, 2 Wall Climbs
L1: 70 DU or Singles, or 35 DUs, 2 Wall Climbs

Rx+: 135/95, 4 Wall Climbs



1. 5 Rounds total, 20s on/10s off (transition FAST)
– Alternating Straight Leg Lowers, MB anchor (on ground OH)
– MB Toe Touches, legs at 45 degrees from floor
– Russian Twist + Seated Press, 2 (each side) + 2
– Plank Push-ups

2. Conditioning
10 Minutes
Run 800m
then AMRAP
50 Double unders
3 Wall Climbs

rest 3 minutes then

7 Minutes
Run 800m
50 Supermans
50 Situps
Burpee + Pull-ups with remaining time


The Program

1. Strength and WOD

2. EMOM 10m
1 Squat Clean + 1 Power Clean, heaviest able

rest 2 minute then right into EMOM 8m
3 High Bar Back Squat

3. 10 Minutes
3 Deadlift 315/225
10 GHD Situps
rest 30s

New to the community?

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