I want to go to Iowa City

One of the things that happens during the College Football Bowl Season (if you aren’t familiar with NCAA Football/Bowls, just skip to the WOD unless you want to stay for some HILARITY) is a ton of promotion. Basically every break in the game currently being watched you are fed with some sort of ad for the conferences at hand (Big 10, ACC, Big Sky, etc.), sponsors (Zaxbys, Jimmy’s Sasparilla Surprise, Bad Boy Mowers, Bunty Soap…only 1 of those 4 is a fake company by the way…and I don’t want to hear anything on technicalities), and the universities/college towns themselves that are involved in the games.

After watching the Pinstripe Bowl which pitted University of Iowa against Boston College I guarantee 1 thing happening in the next 2 years or so:

I am 100% going to Iowa City for a University of Iowa football game. Oh they are in Ohio State’s conference and play them every year? Already looked, oh guess what they played there this past season and I don’t want to go to a game where Iowa will lose and/or I will cheer for their opponent. Ohio State you all know represents all things I love and are my favorite football team ever not named the Patriots. So Iowa v. Iowa State anyone?

I am 1000000% in. CUE THE GOD DAMN MUSIC






Strength : Push Press


WOD : “Unbroken”
4 Rounds*
20 Wall Ball 20/14
20 Double Unders
20 KB Swings 53/35

*If athlete trips up or otherwise stops the movements then they must start back at “0” reps. See various scales for rules on this.

S : 15 Reps for WB and KB, 30 Singles for DU, Scale weight as needed.

  • For “UB”, repeat only 1 time if “stopped” each round (if you drop wall ball, must return to 0, but then can break each movements as many times as needed for remainder of round).

L1: 20 Reps, 40 Singles. “UB” doesn’t apply to DU

Rx+: UB All Movements as written. 70/53 KB. Add 1 Burpees to end of round for each stop



Lift : Hang Clean
Find a max set of 3 in 6-7 sets, done every 90s

Accessory : Bench Press and Bent Over Row

Conditioning : For Time
150 Push-ups (hand release)
100 Wall Ball 20/14
50 Broad Jumps holding MB (chest or OH)
Row 50 Cal AFAP


The Program : If training consistently this past week, then Off. If following here, then:


1. E90s for 7 Sets, 3 Hang Squat Clean
then right into EMOM 5 Sets : 2 Hang Squat Clean + Jerk

  • All getting AHAP

2. 100 Strict HSPU
– Every break perform 10 GHD Situps

  • 6m Time Cap….obviously finishing is a long shot down the road. For now its see how far you can while learning pacing and recovery. This is not meant to be finished. Record your finish reps at 6m.

3. WOD : “Unbroken”, Cap at 15 minutes…
4 Rounds, all done without breaking or stopping
20 Wall Ball 20/14
20 Double Unders
20 KB Swings 70/53 (concentrate on fully OH with KB as upright as possible)

  • Immediately after finishing /15 minute cap perform 50 Burpee Step Jumps 24/20 wearing weight vest 20/15#
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