Wednesday 3.13 – CLOSED AM – Open noon and PM

Due to the snow falling until 4am the lots will not be plowed in time to open for the morning classes.

NO MORNING CLASSES

Skip out on your lunch break or be sure to get in Wednesday night as we will be in full swing!

 

WEDNESDAY

CrossFit

Strength: Bent Over Row/Pistols

  • Done Every :90 alternating for 6 rounds

Bent over Row – sets of 3 increasing weight. Pistols – 10 reps, working on the skill of the pistol or adding weight

 

WOD: 5 Rounds (30 min cap)
20 Burpees
20 Wallball 20/14
20 Pull Ups
20 Weighted Sit Ups 20/14

 

RX+: 7 Muscle Ups, GHD Sit Ups

 

SWEAT

Core – 3 Rounds
1 min to complete 25 Sit Ups
1 min Plank
1 min to complete 40 Russian Twists 20/14
1 min Hollow Hold
1 min to complete 15 MB Get-Ups

  • 1 Minute Rest

 

Conditioning: 5 Rounds (30 min cap)
20 Burpees
20 Wallball 20/14
20 Jumping Pull Ups/Pull Ups
20 Weighted Sit Ups 20/14

 

The Program

1. Strength and WOD

2. Snatch Work
EMOM 15m : 1 Squat Snatch

right into EMOM 10m : 1 Squat Clean and Jerk

Both are work to heaviest able with no misses

3. 15M Weakness Work

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