Tee Shirts Are Heeeeya!

Tee Shirts Are Heeeeya!

Terrible accent impersonation via text. Anyways, the t-shirts are finally in. I apologize about the long delay. We will never have that happen again because I am never using our longtime provider for apparel again. Because they are now terrible.




Strength: Low Bar Back Squat

WOD: 4 Rounds
Row 300m
7 Power Clean and Jerk 135/95

S: 75/55
L1: 95/65

Rx+: 155/105



Core : 21-15-9
Plate Getup
Barbell Rollouts
Knee to Chest from Hollow Pos. with Barbell


Conditioning : 15 Minutes
Row 300m
7 KB Goblet Squat
10 Broad Jumps


The Program

1. Strength and WOD

Start a clock with the beginning of the EMOM and use it for remaining work
2. Jerk Work (any)
EMOM 10-15m : 1 rep each minute
– start at 70% max and increase as below (1 rep each minute). Stick to the % strictly..this is about volume not maxing out

70% (min 1), 70%, 73%, 73%, 75% (min 5), 78%, 78%, 80%, 80%, 83% (min 10), 83%, 85%, 88%, 90%, +90% (min 15)

  • If you fail past minute 10 then stop there

3. @ Minute 20 start 10 Minutes to find max x1 Thruster (from rack)

4. @ Minute 30 start : 8m AMRAP
2 Deadlift, + 80% 1rm
4 Burpee – Pull-ups

5. @ Minute 40 start : 100 Hollow Rocks

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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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