Wednesday 8.29

Sign up for the In House Throwdown, the 3rd of it’s kind, Saturday, September 15th.




Strength : Front Squat
1-1-1-1-1-1, hold for 8 seconds in bottom


WOD : For Time
3 Rounds
20 Box Jumps 24/20
5 Deadlift 225/155
Then 3 Rounds
20 Wall Ball 20/14
5 Deadlift
then 3 Rounds
20 Toes to Bar
5 Deadlift

S: Step Ups, Hanging Tuck, 135/95
L1: Scaled TTB, 185/135

Rx+: 315/205



Core : 12m AMRAP
22 Superman
22 Weighted Situps
22 Cal Row
22 Russian Twists

Conditioning : 3 Rounds
20 Box Jumps 24/20
20 Wall Ball
20 KB Sumo DL HP
20 Toes to Bar

The Program

1. Strength and WOD @ Rx+

2. 5 Rounds
12 UB Clean and Jerk
rest 3:00

Find heaviest able no drops, only 1 stop allowed at waist, shoulders, or OH

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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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