Wednesday 10.17

Reminder : Barbells for Boobs is October 27th. T shirts for sale will be ready for display and order TOMORROW!



Strength: Clean Complex
E90S for 7 Sets : 1 Power Clean + 3 Squat Clean, all TNG

15 Thrusters 95/65
10 Toes to Bar
5 Box Jumps 24/20
– Rest 30s

S: 75/55, Weighted Situps w MB, Step Ups
L1: 75/55, Scaled TTB

Rx+: 115/75, 30/24



Core Work

100 MB Situps
– EMOM perform 1 Burpee, 10 Russian Twists (total)

15 KB Goblet Squat
10 Toes to Bar or WEighted Situps
5 Box Jumps/ Step Ups


The Program

1. Strength and WOD

2. EMOM 12m
2 Hang Squat Snatch
5 Bench Press

  • all heaviest able

3. For Quality
50 Ring Dips
40 Cal AB, Arms Only
30 Strict HSPU
20 DB Bench, 75/55

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