(985) 542-3121

1606 S. Magnolia St
Hammond, LA 70403

  • CrossFit 1606
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Monday, Sep 25, 2017
Monday 9/25/17
20 Minute AMRAP 18 Box jumps, 24/20" 15 GHD Sit Ups 12 Backward Lunges, Plate Overhead, 45/25 lb
Tuesday 9/26/17
3 RFT: 25 Push Press, 115/75 lbs 20 Ring Dips 15 Standing Upright Dumbbell Row, 65/30 lbs
Wednesday 9/27/17
WOD 3 - Burp, Jump and Row Balls to the Wall
With a 10-Minute Running Clock
PART 1 - 60 Row-Over Burpees (both athletes burpees combine to achieve 60 - not 60 each) - While Your Partner Does Single Unders (SU) Partners must switch if the rope jumper stops or misses.
PART 2 - Calorie Row - While Your Partner Does Wall Balls Partners must switch if the ball hits the ground.
In Part 1, on 3-2-1-Go! one partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.
Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.
Wallball Variations: Intermediate Men: 20lbs/10ft Intermediate Women: 14lbs/9ft Novice/Masters Men: 14lbs/10ft Novice/Masters Women: 10lbs/9ft
Score 3: Time to complete 60 burpees (both athletes burpees combine to achieve 60 - not 60 each) Add 1 second for every incomplete burpee if time caps
Score 4: Total calories rowed + total wall balls.
WOD 3 Standards
Row-Over Burpees - The Athlete begins the first burpee by standing upright, knees and hips fully extended. The Athlete may face the rower or stand with the rower at the side. The Athlete then bends the knees and places the palms flat on the floor. The Athlete must get the entire front of their body flat to the floor including the chest. The Athlete then pushes up from the floor and returns the feet toward the hands. With hands off the floor the Athlete will hop or step over the rower, either facing it or to the side, without touching the rower. The Athlete does not have to have a fully upright, hips extended position prior to jumping or stepping over the rower. NO REP- No reps include not getting the entire front of the body to the floor, not getting over the rower with each rep, or any reps partially complete when the partner misses or stops single unders.
Single Unders - This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Calorie Row - Feet do not have to be strapped in. The partner rowing can only row WHILE the other partner is successfully performing wall balls.
Wall Balls - For the first rep, the ball starts on the ground. The Athlete picks it up to a standing, full hip extension position with the ball in the front-rack position. The Athlete then squats until the hip crease is below the knee. The Athlete stands up and throws the ball to hit the specified target. After the first rep, the Athlete catches the ball, squats to hip crease below the knee, then stands and thrusts the ball to the height of the specified target. If the ball hits the ground, the Athletes must switch exercises. NO REP- No reps include dropping the ball, the hip crease not going below the knee or not hitting your prescribed target height.
Thursday 9/28/17
Clean: 3 X 70% 3 X 80% 3+ X 90%
Friday 9/29/17
For Time Run 700 M 60 Alternating Dumbbell Snatches (Power) 65/40 lbs 60 Chest to Bar Pull Ups Run 700 M
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CrossFit 1606 | Hammond, LA

What is CrossFit?


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