Wednesday 2.13 : Classes Tomorrow

Wednesday 2.13 : Classes Tomorrow

NO AM CLASSES: Not sure how the freezing rain and sleet is going to turn out and don’t want to find out by a coach (or member of course!!) crashing on the way to class. Get in for the Noon and PM classes!


Strength: Overhead Squat

WOD: 5 Rounds
6 Power Clean and Jerk 135/95
8 Push-ups
10 Burpee Box Jump Over 24/20

S: 95/65, Step Ups
L1: 115/75
Rx+: 165/115, 30/24

Core: 21-15-9
Bicycle Situps (each side)
Hollow Rocks
KB Swings 53/35
Flutter Kick Hollow Hold

Conditioning: 5 Rounds
12 KB Sumo DL High Pull 53/35
12 Push-ups
12 Burpee Box Jump Overs 24/20
12 Cal AB/Row

The Program

1. Strength and WOD

2. 3 Rounds
Row 500m
7 Bar MU
30 Double Unders
then 3 Rounds
30/25 Cal AB
7 Burpee Muscle Ups

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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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