Wednesday 7.18



Strength : Front Squat
Find a 1 rep max

WOD : 3 Rounds
Run 400m
7 Deadlift 275/185
26 KB Swings 53/35

  • rest 2:00 after each round


S: 300m, 135/95, eye high 35/26 KB
L1: 225/155, Full 35/26

Rx+: 335/245



Core Work: 5 Rounds
10 Situps
10 Toes to Bar or Scale
10 KB Goblet Good Morning
5 Weighted Step Ups 24/20 with KB

Conditioning : 3 Rounds
Run 400m
21 Eye High KB Swings 35/26
42 Double Unders (75 Singles)

  • Rest 2:00


The Program

Barbell Club Members do 1 and 3. Everyone else go down list as usual. #3 is optional then and only if able physically and mentally

1. Strength and WOD

2. 3 Rounds
10 Box Jumps 30/24
15 Bar Facing Burpees
ME Thrusters 95/65 (Cap at 20 reps)

rest 4:00 after each effort

3. Barbell Club Work
Hang Power Clean and Push Jerk
– EMOM 6m : 3 Reps, heaviest able. Work on TnG from hips and shoulders
rest max 4 minutes then
Full Power Clean and Split Jerk
– EMOM 6m: Heaviest able, pause where needed for best lift each rep
rest max 4 minutes then
50 Front Squat 185/135, taken from floor

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