Be sure to check the schedule for next week’s class list. Monday and Tuesday, in honor of sure to be revelry the days to come, will be some special, longer WODs. Definitely get in when you can! Then when we are back on Friday and Saturday we got you in your recovery from the 4th needs.




Strength : Low Bar Back Squat


Row 200m
15 Toes to Bar
20 Hand Release Push-ups
30 Double Unders

Scale so you are able to move through at least 3-4 Rounds



1. Core
100 Russian Twists
75 Situps
50 Barbell Good Morning
25 Hollow Rocks

2. Conditioning : 15m AMRAP
Row 200m
30 Double Unders
20 Jumping Squats
20/15 Cal AB
20 Jumping Lunges


The Program

1. Strength and WOD

2. EMOM 5m
2-5 Muscle ups
then right into 5m AMRAP
2 Rope Climbs
4 Overhead Squat 185/135
then right into
Cal AB
– Perform 9 DL 6 Hang Clean 6 STOH 155/105 after each AB round

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