Time to Bleed



Ronnie is my favorite. I know depth isn’t quite there but for a jacked up bodybuilder and 800# that is pretty damn good. If you watch some of his videos on YouTube you can quickly go down the rabbit hole and lose days of your life.





Skill : Turkish Getup


10 minutes working on the TGU with Kettlebells or whatever you can. You will be taught by a coach the entire time. Then there will be 8 each arm for time, cap of 7 minutes.



WOD : 3 Rounds, each round 5:00 with 3:00 rest after
Run 600m
10 Single Arm KB Thruster (each arm) 53/35
10 Single Arm KB Swings (each arm), eye high
ME Muscle Ups with remainder of time


S : 400m Run, 15 Barbell Thruster 45/35, Ring Dips for MU
L1 : Run 400m, 35/26 KB


Rx+: 70/53 KB, must be squat clean for first rep



The Program : No Extra Work, save it for Friday/Saturday

New to the community?

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