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Friday, Nov 16, 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 Blog | Workout of the Day

November 9, 2018

11/10/18 – 11/23/18 WODS

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 ...
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November 3, 2018

11/5/18 – 11/9/18 WODS

MONDAY 11/5/18 Rowing Intervals: 6 X 500 M 90 Second Rest Accessory: 5 MIN EMOM: 5/3 Strict Pull Ups ME Ab Mat Sit Ups TUESDAY 11/6/18 Strength: Shoulder Press + 2 Push Press + 3 Push Jerk, 1-1-1-1 15-12-9 Thrusters, 135/95 lb Bar Muscle Ups WEDNESDAY 11/7/18 7 MINUTE ...
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November 2, 2018

joy asoodeh – SPOTLIGHT ATHLETE OF THE MONTH – november 2018 + SATURDAY

joy asoodeh - SPOTLIGHT ATHLETE OF THE MONTH - november 2018 "There are many gym personalities. The ones that standout teach you about how you should want to be, or should not want to be. As her name implies Miss Joy is an example of what you should want to be. Her inquisitive and gentle nature, ...
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October 28, 2018

10/29/18 – 11/2/18 WODS

MONDAY 10/29/18 Strength: 5 MIN EMOM: 3 Position SQUAT Clean (High Hang, Mid Thigh + Floor) Go heavier this week than last. Metcon: Complete as many rounds as possible in 12 minutes of: 7 box jumps, 30/24” 14 kettlebell swings, Russian, 65/45 lb Accessory: 3-4 Rounds, Time ...
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October 26, 2018

SATURDAY 10/26/18

Saturday 10/26/18 For time: Run, 800 m -- then -- 15 rounds of: 5 Wall Balls, 20/16 lbs 3 Burpees 1 Power Clean, 185/135 lbs -- then -- Run, 800 m -- then -- 15 rounds of: 5 Wall Balls, 20/16 lbs 3 Burpees 1 Power Clean, 185/135 lbs *RX+ IS 225/155 LB *THERE IS NO BREAK BETWEEN ...
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October 19, 2018

10/20/18 – 10/26/18 WODS

10/20/18 SATURDAY STRENGTH: Snatch Grip Deadlift w/ 2 second pause @ knee 6-6-6-3-3-3 METCON: 16 Minute E4MOM 15 KB/DB Thrusters (40/25) 10 Lunges 15 KB/DB SDLHP (40/25) 10 Pull Ups ACCESSORY: 4 rounds 12 Band Pull Aparts 12 DB Overhead triceps extensions 10/21/18 SUNDAY - ...
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October 12, 2018

10/13/18 – 10/19/20 WODS

Saturday 10/13/18 Strength: 10 MIN EMOM 2 SPLIT JERKS CLIMBING WEIGHT Metcon: 12 MINUTE RUNNING CLOCK: 1000 M ROW BUY IN THEN WITH REMAINING TIME 21 AMERICAN KB SWINGS, 50/35 LB 12 HSPU Sunday 10/14/18 - Rest Day. Monday 10/15/18 Strength: 5 MIN EMOM: 3 Position ...
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October 5, 2018

10/6/18 – 10/12/18 WODS

10/6/18 SATURDAY "King Kong" 1 Deadlift 455/295 LB 2 Muscle Ups 3 Squat Cleans 250/165 LB 4 HSPU 10/7/18 SUNDAY - REST DAY 10/8/18 MONDAY 3RFT: 25 Push Jerks, 95/135 lb 100 M Row 25 DB Weighted Step Ups 50/35 lb, 24/20" 100 M Sprint Accessory: 3X20 Weighted AbMat ...
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October 2, 2018

larry brisset – SPOTLIGHT ATHLETE OF THE MONTH – october 2018

larry brisset - SPOTLIGHT ATHLETE OF THE MONTH - october 2018 "At first glance, Larry looks extremely intimidating to approach but it doesn't take long to realize he’s one of the most welcoming members of 1606. When he sees someone new, he goes out of his way to greet them by introducing ...
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September 28, 2018

10/1/18 – 10/5/18 WODS

10/1/18 MONDAY Strength: 5 MIN EMOM: 3 Position Power Clean (High Hang, Mid Thigh + Floor) https://youtu.be/PwVFUx_VXQE METCON: 12 Minute AMRAP: 3 HSPU, Choose Deficit 6 Alternating Pistols 9 Hang Power Cleans, 95/65 lb 10/2/18 TUESDAY Every 7 Minutes X 5 Rounds: 400 M Run 400 M ...
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