Patriots Win

Patriots Win

I am posting this at 9:58 PM on Thursday night because I am that confident. The Patriots are showing again they are the greatest team ever, the greatest player ever is Brady tied with Gronk tied with Cordarelle Patterson (yeah I said it), and nobody can argue with me. We are the best.




Strength : Squat Clean
EMOM 12-15m : 1 Heavy Rep

  • Get to a max % by minute 10, then try to PR at 12-15. Stop @ 12 if you want, or go all the way until 15 as desired.


WOD : For Time
35 Pull-ups
25 KB Swing 53/35
15 Handstand Push-ups
35 KB Goblet Squat
25 Push-ups
15 CTB Pull-ups
35 Burpees
200m Run
15 Box Jumps 24/20

S: 35/26 KB, Jumping pull-up (whatever version), Step ups
L1 : 53/35 eye high, Banded pull-ups

Rx+: 70/53 KB, 30/24 Box Jumps



Core : 3 Rounds
20 Pushups
30 Russian Twists
30 Weighted situps
20 Burpees
Rest 1:30

Conditioning : For Time
Run 400m
42 Jumping Pullups
30 Box Jumps
18 Lunges
Run 400m
42 Burpee Pull-ups
30 Box Jumps
18 Lunges
Run 400m
42 KB Swings
30 KB Goblet Squats
18 Lunges


The Program

1. Strength and WOD

2. 5m AMRAP
8 Burpees
1 Deadlift 80-85% 1rm, no heavier than 405/315
rest 1 minute
4 Rounds
5 Single Arm KB/DB Thruster 55/35
3 Deadlift 315/225

3. 75 GHD Situps for time


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