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Hammond, LA 70403

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Thursday, Sep 20, 2018
MONDAY 9/17/18
MAINSITE WOD 180907 3RFT 800 M RUN 50 BOX JUMPS, 24/20"
ACCESSORY: CLOSE GRIP CHIN UP 3 X 6-8 HAMMER ROWS 3 X 8, EACH ARM RING DIPS 3 X 6-8
TUESDAY 9/18/18
Complex: Power Clean + Hang Squat Clean + Front Squat 3-3-2-2
METCON: 2-5 MINUTE AMRAPS 8 DB PUSH PRESS, 50/35 LB 4 BURPEES 10 AIR SQUATS 1 MINUTE REST IN BETWEEN AMRAPS; CONTINUE WHERE YOU LEFT OFF FROM FIRST ON SECOND AMRAP.
WEDNESDAY 9/19/18
4RFT 50 M WALKING LUNGES 50 M BEAR CRAWL 20 TOES TO BAR
ACCESSORY: CLOSE GRIP RING PUSH UPS 3 X 8 FLOOR PRESS, DB 3 x 10 BARBELL CURLS 3 x 6-8
THURSDAY 9/20/18
Back Squat w/ 3 Second Pause (at the bottom of each rep) 3-3-2-2
FOR TIME: 30-20-10 AMERICAN KB SWINGS, 55/35 LB 15 PULL UPS 30 DOUBLE UNDERS IMMEDIATLEY INTO: 10-20-30 AMERICAN KB SWINGS, 55/35 LB 15 HANDSTAND PUSH UPS 30 DOUBLE UNDERS
15 MINUTE TIME CAP!
R.E.D. FRIDAY 9/21/18
"SHAM" 7RFT: 11 DEADLIFTS, BW 100 M SPRINT
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
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CrossFit 1606 Blog | Workout of the Day

September 16, 2018

9/17/18 – 9/21/18 WODS

MONDAY 9/17/18 MAINSITE WOD 180907 3RFT 800 M RUN 50 BOX JUMPS, 24/20" ACCESSORY: CLOSE GRIP CHIN UP 3 X 6-8 HAMMER ROWS 3 X 8, EACH ARM RING DIPS 3 X 6-8 TUESDAY 9/18/18 Complex: Power Clean + Hang Squat Clean + Front Squat 3-3-2-2 METCON: 2-5 MINUTE AMRAPS 8 DB PUSH PRESS, ...
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September 14, 2018

SATURDAY 9/15/18

9/15/18 4 rounds for time of: Farmers Walk (Kettlebell), 55/35 lbs, 200 m 15 Overhead Squats, 45/35 lbs 10 Handstand Push-ups 9 Parallette Pass Throughs
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September 7, 2018

NEW SCHEDULE + 9/8/18 – 9/14/18 WODS

SCHEDULE: We've had to make some changes in our schedule. We apologize for any inconvenience this causes anyone but hope to soften the blow by adding some additional 4 PM options. Schedule starting Monday, 9/10/18: Monday 5:30 AM 4:00 PM 5:00 PM 6:00 PM Tuesday 5:30 AM 5:00 ...
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September 1, 2018

jamie lynch – SPOTLIGHT ATHLETE OF THE MONTH – september 2018

jamie lynch - SPOTLIGHT ATHLETE OF THE MONTH - september 2018 "Jamie is the pure definition of what hard work and dedication stands for. She has grown into a great athlete and is hitting solid lifts. She continues to improve and the most important part is that she has stayed humble through ...
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August 31, 2018

9/1/18 – 9/7/18 – ONLY ONE CLASS ON LABOR DAY @ 9:30 AM!

SATURDAY 9/1/18 As a team of 2 complete 20 rounds for time of: 3 Squat Cleans, 135/95 lb 3 Push Press, 135/95 lb *Use 1 bar. Alternate with your partner after 1 full round. *10 rd total per partner. *3rd clean can be a clean-thruster to count as first press ...
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August 24, 2018

8/25/18 – 8/31/18 WODS

Announcement: We will only have ONE class on Labor Day, Monday, Sept. 3. at 9:30 AM! SATURDAY 8/25/18 WARM UP WOD: 15 MIN EMOM (3 SETS OF) Plank Hold, 1 Min L Side Plank Hold, 30 S R Side Plank Hold, 30 S L Side Plank Hold, 30 S R Side Plank Hold, 30 S 24 Mountain Climbers ...
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August 17, 2018

8/18/18 – 8/24/18 WODS

Saturday 8/18/18 DT 5 For TimeĀ (155/105 lb): 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Sunday 8/19/18 - Rest Day Monday 8/20/18 Strength: OHS 2-2-1-1 Metcon: For Time: 2 Rounds of (50/35 lb): 6 Overhead Single R-Arm DB Walking Lunges 6 Overhead Single ...
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August 10, 2018

8/11/18 – 8/17/18 + Project R.E.D. Friday

Saturday 8/11/18 (Teams of 3) For Time, 135/95 lb: 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters One athlete works at a time. EMOM: 5 Burpees, Everyone. Sunday 8/12/18 - Rest Day Monday 8/13/18 12 Minute AMRAP: Handstand Walk, 10 M 12 ...
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August 3, 2018

8/4/18 – 8/10/18 WODS

Saturday 8/4/18 Teams of Two, One person working at at time: 50 Cal Row 40 Front Rack Lunges, Alt, 115/75 lb 20 Russian KB Swings, 50/35 lb 60 Box Jumps, 24/20" 80 Ab Mat Sit Ups 50 Cal Row Sunday 8/5/18 - Rest Day Monday 8/6/18 Metcon: 12 Minute AMRAP: 800 M Run Buy ...
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August 1, 2018

SHARON COYLE – SPOTLIGHT ATHLETE OF THE MONTH – AUGUST 2018

SHARON COYLE - SPOTLIGHT ATHLETE OF THE MONTH - AUGUST 2018 "Over the passed year or so I've seen Sharon progress so much. From getting her first kipping pull-up, competing in her first competition, and now I even watch as she gives great cues to different athletes during workouts. Day in ...
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