Wednesday 9.11

Wednesday 9.11

I don’t think there needs to be any introduction or explanation of why today, 9/11, is significant. I have a hard time still with saying “important” because for some reason important implies that it is good, at least in my vernacular. Maybe it’s just me. Either way, treat this as a Hero WOD like any other, grind it out, and get after it with the memory of the terrible day that brought the world together to where we are today.

Good or bad we are all stuck together on this rock so we might as well work together to keep on keeping on.

CrossFit
Strength: High Bar Back Squat
3-3-3-3-3


WOD: Run 2001m
9 Wall Climbs
11 Squat Snatch 155/105
Row 2001m


S: Power Snatch 75/55
L1: 115/75
Rx+: 185/125

Sweat
Core: 21-15-9
Barbell Rollouts
Russian Twists (each)
Hollow Rocks

THEN Run 400m

Conditioning: For Time
Run 2001m
Row 2001m
9 Wall Climbs

The Program

1. Strength and WOD

2. 30 Muscle Ups for Time

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