8:00 AM Box Opens
8:15 AM Standards Discussed
Heats start immediately after and continue until all athletes have been judged.
For total time: 3 rounds of:
10 Snatches, 95/65 lbs
12 Bar Facing Burpees
Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)
9:30 AM Regular CrossFit Class Starts
|Teams of 3, Waterfall Style:|
|2 Rounds, For Time:|
|100 M OH Single DB Carry, 50/35 lb|
|500 M Row|
|20 Box Jumps, 24/20"|
|30 Alternating KB Snatch, 50/35 lb|
|25/20 Cal Bike|
|20 BB Clean + Press, 95/65 lb|
|50M OH Plate Lunges, 45/25 lb|
|10 Tire Flips|
Shamrock Run, 8 AM - 11 AM, SLU Friendship Circle
Hammond Rotary Clubs biggest fundraiser is FUN for the whole family! The 9th Annual Shamrock Run is a fun run, 5K, 10K. Costume contests - best dressed individual, best dressed team, and award for the biggest team. REGISTER NOW! https://runsignup.com/Race/LA/Hammond/HammondRotaryShamrockRun
$35 if you register today or $40 tomorrow
Sunday 3/17/19 Rest Day
"Karen's Wrath" [16 Minute Time Cap]
150 Wall Ball Shots, 20/16 lb
200 M Run (Run every time you break WB reps.)
3 rounds for time of:
20 Echo Bike Calories
20 Row Calories
20 Single Arm Dumbbell Hang Power Clean + Shoulder To Overheads, 65/45 lbs
Weighted Step Ups Holding Dumbbell 12-12-12-12
Russian Kettlebell Swing 12-12-12-12
As many reps as possible in 8 mins of:
1 Strict Pull-up
1 Dumbbell Push-up with Alternating Row
2 Strict Pull-ups
2 Dumbbell Push-up with Alternating Rows...
Continue to add 1 rep to set until clock hits 8:00.
Accessory: Accumulate 50 Hollow Body Rocks.
Strength: Snatch 5-5-4-4-4
Accessory: 2400 M Run @ Steady Pace
10 rounds for time of:
Sprint, 100 m
Accessory: Handstand Hold : 5x Max Hold
CrossFit 1606 | Hammond, LA
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average,punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Courtesy of CrossFit.com