Saturday 11.24 : The Return

Saturday 11.24 : The Return

Get back into the gym and get at this nice long conditioning workout to get yourself back into the swing of things ahead of the start of the new week.

It’s holiday season…stay ahead of the game!



(Both classes will be running the same structure and workout)

Core Work: 10m AMRAP, escalating reps as written
2 Superman
2 Plate Getup, weight as able
2 Plate Thruster
2 Hollow Rocks

  • Increase each movement by 2 reps each round for 10 minutes

WOD: 5 Rounds, 40:00 Time Cap
22 KB Swings 53/35
22 Box Jumps 24/20
Run 400m
22 Jumping Lunges (alt)
22 Wall Ball 20/14

S: 4 Rounds, 200m runs, 15 reps each movement and appropriate scale
L1: Run 300m, Eye High KB Swings

Rx+: 70/53 KB, Burpees for Lunges


The Program

1. WOD

2. Low Bar Back Squat

3. Clean
EMOM 10m : 3 TnG Reps

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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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