Workout of the Day

Sunday

SUNDAY Strength: Barbell Complex, 7 E2M 2 High Bar Back Squat + 4 Lunges (2/2) + 4 Bar Facing Burpees, heaviest able WOD: E2M for 10 rounds 150’ OH KB carry, single KB switch at turn 10 Single Arm KB Thrusters (5/5) 35’ Burpee Broad Jump

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Saturday 5.18

SATURDAYCrossFit Strength: Low Bar Back Squat5-5-5-5-5 WOD: 15m AMRAP50 Push-ups50 Wall Ball150 Double Unders50 Pistols (alt)then AMRAP Power Snatch with remaining time, 115/95 S: Scale as needed, jumping squats for pistols, 75/55L1: Assisted Pistols, 95/65 Rx+: 135/95 Sweat Core: For Time100 Hollow Rocks, or max in 5 minutes100 Russian Twists, or max in 4 minutesRun

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Friday 5.17

Friday 5.17

FRIDAYCrossFit Strength: Overhead Squat2-2-2 then find a heavy 1, possible PR WOD: 5 Rounds15 Deadlift 185/13515 Pull-ups S: 135/95, Jumping Pull-upsL1: 155/105, Banded Pull-ups Rx+: 205/135, CTB Pull-ups SweatCore: 5 Rounds15 Barbell Rollouts10 Single Leg Reach Up, alternating 10 each side (touch ground above head each rep)5 Plate Getup Conditioning: 15m AMRAPRun 200mRow 200m10 Burpees

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Thursday 5.16

Thursday 5.16

THURSDAYCrossFit Strength: Press 5-5-5-5-5 WOD: 21-15-9 STOH 115/75 Hang Squat Snatch Weighted Situps w mb Walking Lunges Strong Lift: Snatch EMOM 8m: 2 Power snatch Accessory: Press 5-5-5-5-5 Conditioning: 21-15-9 STOH 115/75 Hang Squat Snatch Weighted Situps w mb Walking Lunges The Program: Off

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Wednesday 5.15

WEDNESDAYCrossFitStrength: Power CleanEMOM 10m : 2 Reps, touch and go WOD: For Time, 22:00 time cap80 Double Unders15 Toes to BarRun 200m40 Wall Ball 20/1415 Toes to BarRun 400m40 KB Swings 53/3515 Toes to BarRun 200m40 Front Squat 135/9515 Toes to Bar SweatCore: 3 Rounds20 Barbell Rollouts30 Windshield wipers20 Lemon Squeezers Conditioning: For Time50 Double

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Tuesday 5.14 : Memorial Day Murph 2019

Have no fear, we ARE hosting “Murph” on Memorial Day Weekend like always. It will be the Saturday of that weekend (the 25th to be exact) so we don’t mess up your full holiday weekend. There will be BBQ, hangout, drinking, games, the usual after as well. Plan on 930-1030 start times and BBQ until

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Monday 5.13

Monday 5.13

MONDAYCrossFitStrength: Front Squat2-2-2-2, then 2-2-2 with 3 second pause WOD: For Max Reps (Thrusters)7 rounds. 2:00 per round (1:15 work, :45 rest)10 Box Jump Overs 24/207 Bar Facing BurpeesAMRAP Thrusters 45/35 S: Step UpsL1: 5 Bar Facing Burpees Rx+: 75/55 Sweat Core: 12m AMRAP 15 Hollow Rocks 20 Russian Twists w MB 10 MB Thrusters

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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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