Saturday’s Are For Fitness…

Saturday’s Are For Fitness…



Double WOD

1. 12 Minute AMRAP
Buy In : 100 Russian Twists 20/14 MB, Run 200m w/MB
then AMRAP with remaining time
5 Pull-Ups
10 Push-Ups
15 MB Squats

Rest 8 Minutes

2. 12 Minute AMRAP
Buy In : 5 Turkish Getup (each side), DB or KB heaviest able
AMRAP with remaining time
5 Wall Climbs
5 Broad Jumps
50′ Bear Crawl
50′ Straight Arm Plank Walk (left side lead)
50′ Straight Arm Plank Walk (right side lead)



Strength : Overhead Squat

WOD : 3 Rounds
10 Clean and Jerk 135/95
15 Ring Dips
21 Box Jumps 24/20 (full stand)

S: 95/65, step ups
L1: 115/75

Rx+: 30/24


The Program

1. Strength and WOD

2. EMOM 20m

O: 10 wall ball 30/20

E : 10 GHD sit-ups + 10 KB lunge 70/53


3. 5 rounds

row 300m

12 thrusters 75/55

8 burpees

rest 2:00


wear vest 20/10

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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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