Using TRIIB for Performance Tracking

Using TRIIB for Performance Tracking

We are officially leaving WODify. Starting now you will use your TRIIB account for all things CrossFit Lando, from billing and membership processing and now performance tracking, the latter replacing WODify’s functionality. All previous data in WODify has been converted over to TRIIB, so for example your back squats from before will be stored with what you are doing today. The interface is pretty similar to the WODify one we use now, but take your time getting the hang of it each time you enter info.

This whole thing will take a bit of time to get the hang of for everyone so WODify technically will be operational through the end of the month, but please start using TRIIB to store your workout data ASAP. Like any software conversion there will be some bumps here and there, but I have no worries on it being pretty smooth and quick. As always let us know if something is wrong with your account. If you don’t know your login information you can get it simply by finding your original login email or reach out and work with Stacey and myself to find it.




Strength : 3-3-3-1-1-1
– We are testing 1 rep max at the end of the week, so use today to get a feel for where your max is going to be by working to about 90-95% after 3 heavy sets of 3

WOD : For max reps (Clean and Burpee)
3 Minute AMRAP
3 Squat Clean 135/95
3 Bar Facing Burpee
Rest 2 Minutes
2 Squat Clean 185/135
4 Bar Facing Burpees
Rest 2 Minutes
1 Squat Clean 225/155
5 Bar Facing Burpees

For weight consideration if not RX: Round 1 should be TnG clean weight, Round 2 should be tough for TnG or fast singles, Round 3 should be very difficult but doable



Core : 3 Rounds
1 Minute (Max Effort) Forearm Plank
– Right into 1 minute max Burpees (feet to hands and back AFAP)
REST 30 Seconds
1 Minute Russian Twists 20/14 MB
REST 30 Seconds
1 Minute Max Russian Swings 70/53
REST 30 Seconds

Conditioning : 15 Minutes
15 Wall Ball 20/14
15 Burpees
15 Weighted Situps


The Program

1. Strength and WOD

2. Clean Work : 3 total rounds of the following
a: Power Clean, 3 reps E30s for 3 rounds, then rest 30s before:
b: Squat Clean, 3 reps E30s for 3 rounds, then rest 30s

then 3m AMRAP : Clean and Jerk 225/155

3. 6m AMRAP
10 Thrusters 165/115
30 Double Unders

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