(985) 542-3121

1606 S. Magnolia St
Hammond, LA 70403

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Saturday, Nov 17, 2018
SATURDAY 11/10/18
"Linda"
10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5XBW Bench, 1XBW Clean, .75XBW
SUNDAY 11/11/18 - REST DAY
MONDAY 11/12/18
For Time: 1000 M Row 50 Walls Ball Shots, 20/16 lb 100 Box Step Ups, 40/25 lb
TUESDAY 11/13/18
Snatch Grip Deadlift w/ 2 second pause @ knee 5-5-5-5
METCON: 12 Minute AMRAP: 3 Hang Power Snatch, 95/75 lb 6/4 Strict Pull Ups 21 Double Unders
WEDNESDAY 11/14/18
3 X 2 Shoulder Press + 3 Push Press + 4 Push Jerk Increase weight each set. 1 Minute rest between each set!
METCON: MAINSITE 181102 3RFT 400 M RUN 21 SDLHP, 75/55LB 12 BURPEE OVER BAR (Lateral)
THURSDAY 11/15/18
Cindy or Mary 20 MINUTE AMRAP: 5 Pull Ups (C) or 5 HSPU (M) 10 Push Ups (C) or 10 Alternating Pistols (M) 15 Air Squats (C) or 15 Pull Ups (M)
R.E.D. FRIDAY 11/16/18
MANION 7RFT 400 M RUN 29 BACK SQUATS, 135 LB
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 
SATURDAY 11/17/18
Strength Complex: Work up to daily max of: Clean Pull + Clean + Front Squat + Split Jerk
15 Minute AMRAP: 15 Wall Balls 20/16 lb 10 KB Swings, American, 50/35 lb 5 Plank Walkouts Chin over bar hold, 10S
ACCESSORY: 3 Rounds: 10-15 Hammer Curls 10-15 Banded Tricep Pressdowns 10-15 Banded Pull Aparts
Saturday Option 2
Aveda Fitness in the Park! Get with Allison for details.
SUNDAY 11/18/18 - REST DAY
MONDAY 11/19/18
4RFT 400 M Run 200 Meters Farmers Carry, 55,35 lb
Accessory: 5 Minute EMOM: 10 Alternating DB Hammer Curls, HEAVY 4/2 Strict Pull Ups 2 Burpees Rest 1 Minute 5 Minute EMOM: 10 Russian KB Swings, HEAVY 4/2 Strict Toes to Bar (OR Scale to 6 V Ups) 2 Burpees
TUESDAY 11/20/18
2 X 3 Shoulder Press + 4 Push Press + 5 Push Jerk Increase weight each set. 1 Minute rest between each set!
For Time: 50 Wall Balls, 20/16 lb 50 Pull Ups 35 Wall Balls, 20/16 lb 35 Pull Ups 20 Wall Balls, 20/16 lb 20 Pull Ups
Accessory: 3 X 15 Weighted Sit Ups
WEDNESDAY 11/21/18
5RFT 250 M Row 15 Burpees Accessory: Accumulate 30 Turkish Get Ups, choose load. Then 3 Sets: 1 Min on 1 Min off weighted planks, 45/25 lb
THURSDAY 11/22/18
NO CLASS! HAPPY THANKSGIVING!

R.E.D. FRIDAY 11/23/18
BADGER 3RFT 30 SQUAT CLEANS, 95/65 LB 30 PULL UPS 800 M RUN
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.
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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