Strength: Deadlift

WOD : For Time
100 Double Unders
50 Pistols
100 Double Unders
50 Thrusters 95/65
100 Double Unders

S: 150 Singles, 75/55, Jumping Squats
L1: 50 Double unders or 100 counting both, 75/55

Rx+: 115/75



Core : 4 Rounds
Run 200m
20 Barbell Rollouts
5 Plate Getups or 10 Weighted Situps

Conditioning : 15 Rounds
4 Burpees
5 Broad Jumps 4′
20 Double unders or 30 Singles


The Program

1. Strength and WOD

2. Front Squat
EMOM 10m : 2 Heavy Reps

3. Core Work
3 TGU (each side) 70/53
8 Single Arm OHS w KB, each side 70/53
10 GHD Situps

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