WODify Update

If you don’t have a WODify account, please write your name and email on the clipboard at your gym location. If you are having issues with your account, especially the app, email [email protected] to talk with them directly.

Why is using WODify, or tracking in general, important? A few reasons. What makes CrossFit, and similar training protocols like our Sweat and Strong classes, so successful is the presence of tangible, measurable results sometimes on a day to day basis. The motivation this gives us is undeniable as well. Knowing what you are working for and how your training is working, or even if it is not working, is invaluable information to have every time you come in the gym.

Knowing where your success or lack there of is coming from is also important. If you are having success, knowing exactly what is working from a training standpoint is integral to maintaining your success and motivation. Of course, if you aren’t having success you want, tracking your performance data will be able to figure out what might be leading to your stagnation. If training is the issue, we can figure out why relatively quickly, and if it doesn’t seem to be the problem then we can help you understand what about your lifestyle might be holding you back.

The motivation part of it all is the most important. It is relatively “easy” to see results when we first start a new training program. Once our body gets used to what we are doing we can hit our first plateau, where results aren’t as drastic or even level off completely. This starts to affect our desire to keep working since chasing the positive results is the main driving force behind our staying on course. Tracking your results, both lifting and workouts, can help feed your motivation each and every day, while also helping contribute to all the above mentioned positive qualities.




Strength : Overhead Squat


5 Squat Snatch 95/65
10 Toes to Bar
15 Hang Power Clean

S: Power Snatch, 75/55, Hanging Knee to Raises
L1: 115/75, Knee to Chest

Rx+: 135/95



Core: 5 Rounds
10 Push ups
15 Hollow Rocks
20 Situps
30s Forearm Plank
rest 1:00


Conditioning : 15 Minutes
Row 250m
40 Double Unders/80 Singles
30 Jumping Squats
20 Straight Arm Plank Shoulder Taps (alt.)
10 Jumping Pullups

The Program

1. Strength and WOD

2a: 4xME Thruster (from rack) 165/115, cap @ 15 reps, all done for SPEED, rest 60s
2b: 4×5-8 Bar MU, focus on perfect technique each rep, rest 30s
2c: 4×15 GHD situps, focus on speed, rest 30s

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