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Hammond, LA 70403

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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 Blog | Workout of the Day

January 20, 2019

1/21/19 – 1/26/19 +Mute Sports Double Under Clinics

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 ...
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January 13, 2019

1/14/19 – 1/19/19 WODS

Monday 1/14/19 Partner EMOM: Every 1 min for 5 mins: Snatch + Hang Snatch + Overhead Squat Partner WOD: 21-15-9-15-21 reps, for time of: Overhead Squat, 135/95 lbs Toes-to-bar Tuesday 1/15/19 Find your 1RM deadlift. W.C.Wednesday 1/6/19 Kelly 5 rounds for ...
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January 11, 2019

Saturday 1/12/19

In teams of 2, get as far as possible in 30 minutes… 100 Wall Balls, 20/16 lbs 100 American Kettlebell Swings, 65/50 lbs Run, 800 m 80 AbMat Sit-ups 60 Pull-ups 60 Lateral Burpee Over Bar 40 Cleans, 115/75 lb 40 Jerks, 115/75 lbs 20 Snatches, 115/75 lbs 20 ...
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January 4, 2019

WODS 1/5/19 – 1/11/19

Saturday 1/5/19 Specific Strength: Split Jerk from the rack. Focus on technique and execution, working up to a daily max set of 3. General Strength: Super Set.Standing Single arm kettlebell press 3x8-12 reps Bent over (supported) kettlebell row 3x8-12 reps Metabolic ...
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January 3, 2019

amanda castillon – SPOTLIGHT ATHLETE OF THE MONTH – january 2019

Urban Dictionary defines athlete as "an individual who participates in sports. Characterized by dedication, focus, intelligence, and work ethic." Amanda, no one can question your dedication. Everyone that knows you KNOWS that you CrossFit. You're focused. You know that results happen by showing up ...
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December 29, 2018

12/31/18 – 1/4/19, CLASS TIMES + CF NY PARTY @ GNARLY BARLEY DETAILS

MONDAY 12/31/18 - 5:30 AM CLASS ONLY! Club Hours: 4 AM – 4 PM Childcare: 8-12 METCON: 3RFT 80 DOUBLE UNDERS 400 M ROW 20 BURPEE BOX JUMPS, 24/20" 10/8 CHIN UPS ACCESSORY: ACCUMULATE A 3 MINUTE PLANK HOLD, FOREARMS. TUESDAY 1/1/19 - HAPPY NEW YEAR! Club Hours 8 AM – 2 ...
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December 28, 2018

SATURDAY 12/29/18

35 MINUTES TO GET AS FAR AS POSSIBLE: Row, 2000 m 100 Wall Balls, 20/16 lbs 100 Weighted Box Step-ups, pick load, 24/20 in 100 Push-ups Row, 1500 m 75 Wall Balls, 20/16 lbs 75 Weighted Box Step-ups, pick load, 24/20 in 75 Push-ups Row, 1000 m 50 Wall Balls, 20/16 lbs 50 Weighted Box ...
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December 25, 2018

12/26/18 – 12/28/18 WODS

W.C.WEDNESDAY 12/26/18 Strength: Thruster 2-2-1-1-1+ "Helen" or "Rowing Helen" <-- Only if its raining, people! 3 rounds for time of: Run, 400 m (Row 400 M) 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups 12/27/18 THURSDAY Strength: Deadlift 4-4-4-4-4 Accessory: 2 X ...
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December 16, 2018

12/17/18 – 12/25/18 WODS + SAVE THE DATE NEW YEAR PARTY!

MONDAY 12/17/18 5 - 2 MINUTE ROUNDS: 100 M SPRINT ME TOES TO BAR REST 2 MINUTES IN BETWEEN SCORE IS TOES TO BAR COUNT Accessory Burner: 2 Minute AMRAP: Burpees, No Jump Required TUESDAY 12/18/18 DEADLIFT 5-5-5-5-5 Accessory: 4 X 25 Banded Pull ...
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December 14, 2018

SATURDAY 12/15/18 – REINDEER RUN AND CHIPPER

SATURDAY 12/15/18, 9:30 AM WOD: FOR TIME: 800 M RUN 90 AIR SQUATS 80 AB MAT SIT UPS 70 PUSH UPS 60 WALL BALLS, 20/16 LB 50 CAL ROW 40 TOES TO BAR 30 GHD SIT UPS 20 BOX JUMPS, 24/20" 10 C2B PULL UPS 100 DOUBLE UNDERS ------OR------ REINDEER RUN 2018 TIME: 8:30 am start for the ...
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