Wednesday 10.9 : Sign Up For The Open

Wednesday 10.9 : Sign Up For The Open

Check out Monday’s post for all things about the CrossFit Games Open which is starting Thursday night! At CrossFit Lando we will be doing the group throw down on Saturday. Get yourself signed up via the Games main site here!


Strength: Front Squat
2-2-2-2-2, 3s Pause

WOD: Open WOD “19.1”
19 Cal Row (AB 19/16 if needed)
19 Wall Ball

Scale WB as needed to make reps doable

Core: 10m
30 Russian Twists (15/15)
10 Burpees
– Rest 30s

Conditioning: 12m AMRAP
Row 500m
20 Wall Ball 20/14
Run 200m

The Program
1. Strength and WOD

2. 5m AMRAP
Squat Clean 165/115

  • DONT do squat clean thrusters. Make it 2 movements as written. Rest 3:00 then:

Power Snatch 115/75

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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.

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