The Kickstart Your Fitness Challenge is officially over and judging by how we all celebrated on Saturday everybody is excited about it! A couple things need to happen before we can announce a winner. First you need to turn in your score sheets or at minimum let us know your final score in terms of point total. Worksheets are preferred! Somewhere on those sheets we need your change in Back Squat and the Test WOD. Then we need a weigh in to judge your overall weight fluctuation. Lastly if you took a before picture you can get your after picture done by Jorge this coming Saturday, February 28.

Another order of business for this week is the start of the Reebok CrossFit Open! This is like CrossFitter Christmas. Be sure to check here tomorrow night for a post all about the Open, how it works, and how we will be doing it here at Lando. If you haven’t registered yet please do so by the weekend so you can participate and be part of Operation Lando TeamDO. Everyone gets to be part of the team so sign up and get ready to test your fitness!

TUESDAY

Strength: Push Press
5-5-5-5
– 5 Strict Chin Ups between each set

WOD: For Time
20 CTB Pull-Ups
50 Situps
15 CTB Pull-Ups
30 Wall Ball 20/14
10 CTB Pull-ups
30 Burpees

L1: Regular Pull-Ups, 9’ Target

RX+: 9-7-5 Muscle Ups

The Program

WARMUP: either before class or during first part of class warmup : 2 Rounds, 3m AMRAP HS Walk, 50′ increments. rest 1 min between rounds

1. Strength: Push Press
5-5-5-5
– 5 Strict Chin Ups between each set

2. WOD: For Time
9 Muscle Ups
50 Situps
7 Muscle Ups
30 Wall Ball 20/14
5 Muscle Ups
30 Burpees

3a. 4×8 Elevated Barbell Row, rest :60
3b. 4×5 DB Bench Press w/3 sec pause at chest, rest :60

4. 3m AMRAP
Box Jumps, 24/20, full stand at top