(985) 542-3121

1606 S. Magnolia St
Hammond, LA 70403

  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
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  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
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  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
  • CrossFit 1606
Tuesday, Jan 22, 2019

Monday 1/21/19

5RFT

15 HSPU

5 Deadlift @ 75% of 1RM

Accessory: 3 X 1:00 Plank Hold


Tuesday 1/22/19

The Big Clean Complex

6 sets of the following complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar.
If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Complete 6 total sets.
Rest as needed between sets and try to increase weight after each set.

Endurance: Run 1 Mile @ 70%/Steady Pace.


W.C.Wednesday 1/23/19

Cindy

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats


Thursday 1/24/19

Push Press 5-5-5-5-5

Accessory:

CHALK Functional Pump Circuit:
3 Rounds:
1 Minute of Dumbbell Push Ups
immediately into
1 Minute of Alter. DB Hammer Curls
Rest 1 Minute


R.E.D. Friday

Wood

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 24/20 in

10 Sumo Deadlift High Pulls, 95/65 lbs

10 Thrusters, 95/65 lbs

Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Australian Government Department of Defence

Saturday 1/26/19

Teams of 3, 30 Minute Ladder

Complete as many rounds as possible in 30 mins of:

2 Power Snatches, 115/75 lbs

2 Toes-to-bars

4 Power Snatches, 115/75 lbs

4 Toes-to-bars 6 Power Snatches, 115/75 lbs

6 Toes-to-bars

8 Power Snatches, 115/75 lbs

8 Toes-to-bars......

max rep Row Calories

Athletes will take turns rowing for entire 30 minutes, rotating every 15 calories.
The two athletes not on the rower will progress on ladder as they please, taking turns so that one is working and one is resting.
Continue to increase reps by 2 until clock hits 30:00.


Mute Sports Equipment will be running mini double unders clinics for each of our classes Tuesday, February 5th. Class times that day will be 5:30 AM, 4 PM, 5 PM + 6 PM. YOU DO NOT WANT TO MISS THIS!

They will be sizing and building custom jump ropes as well as teaching a FREE double under skill session for all classes! They will build the custom jump ropes on site for $36 plus tax.

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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