CrossFit Lando is open all day Tuesday with normal classes. We are closed Wednesday, Thursday, Friday in observance of Christmas.
Yup! Here it is. The “12 Days of CrossFit Lando Christmas”. This is year 2 of hopefully many years of this workout kicking our asses a couple days before Christmas.
It works just like the song. You start at 1. Then do 2, then 1. Then 3, 2, 1. Then 4, 3, 2, 1. You do it just like the song just without a elongated pause/hold of a note at 5.
Think of this as a Hero WOD. It’s going to be long. It’s going to be brutal. You might pass to the great beyond and come back. While we ask that you think of the men and women who made sacrifices for us when doing a Hero WOD, for this WOD we ask you to reflect on this past year and the ups and downs that brought you to where you are. When you need an extra push think of the great things you accomplished, or the rough patches you had to battle through, whatever happened this past year that has made you a stronger, healthier you at this exact moment.
Let’s get after it one more time as a community before we break until Saturday!
TUESDAY
ALL LEVELS
WOD: “12 Days of CrossFit Lando Christmas”
-Performed just like the song. Scale WAY more than you think you need to. This is a hard cap of 45 minutes.
1 Muscle Up (scale is 1 Burpee-Pull-up)
2 Squat Snatch 115/75
3 Box Jump (full stand) 30/24
4 Front Squat 115/75
5 KB Swing 53/35
6 Sumo Deadlift High Pull 53/35
7 Hand Release Push-ups
8 Hang Power Clean 115/75
9 Wall Ball 20/14
10 Burpees
11 Toes to Bar
12 Handstand Push-ups
45 Minute Time Cap
