Tuesday 12.18: 1 WEEK!!!

Reminder, Friday is “12 Days of Lando Christmas” WOD and the HOLIDAY PARTY!!!

Tune in tomorrow night for a great announcement about something happening here at Lando many of you might not be aware of that focuses on some special individuals in our community!

 

CrossFit

Strength : Press
Find a 1 rep max

WOD: 12m AMRAP
Buy in with:
400m Row
20 Toes to bar
200m row
– then AMRAP with remaining time
10 Pull-ups
10 Overhead Squat 105/75

S: Weighted Situps, Jumping Pull-ups, 65/45
L1: Scaled TTB, Scaled Pull-ups, 75/55

Rx+: CTB Pull-up, 135/95

 

Strong

Lift: Press
Find a 1 rep max

Accessory: Bench Press
a: 4 sets of 10 reps. Weight should be UB for 10, rest 60s
b: 4 sets of 1 chin over bar hold, at least 10 seconds, pull up or jump up., rest 60s

Conditioning : 15m AMRAP
Row 300m
5 Pull-ups
10 Push-ups
10 Overhead Squat 105/75

 

The Program

1. Strength and WOD

2. E6m for 4 Rounds
Row 400m
50 Double Unders
rest 30s
7 Deadlift 255/185
3 Rope Climbs (2 Legless)
-rest remainder of time

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