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Hammond, LA 70403

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Wednesday, Jun 20, 2018
Saturday 6/16/18
21-18-15-12-9 Burpee to Ball Slam, 30/20 lb Burpee to Box Over, 24/20" Toes to Bar
Sunday 6/17/18 Rest Day, Happy Father's Day

Monday 6/18/18
Strength:
(SQUAT) Clean & (SPLIT) Jerk 5-5-5-5 Not For Time:
3 Rounds, Superset with 1 minute rest in between... 10 Left-Arm Overhead Walking Lunges, Choose Load, Heavy 10 Right-Arm Overhead Walking Lunges, Choose Load, Heavy 16 Alternating Side Lateral Lunge w/ Goblet Hold, Choose Load, Heavy 40 Double Unders or 30 Tuck Jumps or 60 Jumping Jacks (Singles are not an option today.)
Tuesday 6/19/18
Strength: Bench Press 4X4
Teams of 2: Buy In: 800 M Run 30 Rounds: 3 Push Ups 12 Plate Ab Mat Sit Ups, 25/15 lb 2 Deadlift 405, 215 lb Buy Out: 800 M Run
Partners must run beginning and ending 800 m together. 30 rounds must be split evenly. Partner one completes round while partner two rest and continue switching for all 30 rounds.
Wednesday 6/20/18
"Hildy" For Time: 100 Cal Row 75 Thrusters, 45/35 lb 50 Pull Ups 75 Wall Balls, 20/16 lb 100 Cal Row If you have a 20 pound vest, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

Thursday 6/21/18
Mainsite WOD 180609 For Time: 1,000 M Swim Scale 1: 750M Swim Scale 2: 500 M Swim
There is no alternate WOD in the box, so if you do not wish to swim, here are your other class options at North Cypress:
5:00 AM Core Fit 5:15 AM Cardio Mixer 8:30 AM Cardio Mixer 8:30 AM HIIT It Hard 8:30 AM Yoga 9:00 AM Grit Strength 9:30 AM Group Run 9:30 AM Body Flow 10:30 AM Zumba 11:30 AM RPM 4:30 PM Grit Strength 4:30 PM RPM 4:30 PM Zumba 5:00 PM Mobility Training 5:30 PM Sprint 5:30 PM Corefit 5:30 PM Bodypump 6:00 PM Row 6:30 PM Body Attack
Friday 6/22/18
Strength: (Squat) Snatch 5-5-5-5
Accessory/CORE: 8 Min EMOM: Odd: Max Russian KB Swings, HEAVY Even: Plank, 60S *Use 35/25 plate on plank if able.
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CrossFit 1606 Blog | Workout of the Day

June 15, 2018

6/16/18 – 6/22/18 WODS – Happy Father’s Day!

Saturday 6/16/18 21-18-15-12-9 Burpee to Ball Slam, 30/20 lb Burpee to Box Over, 24/20" Toes to Bar Sunday 6/17/18 Rest Day, Happy Father's Day Monday 6/18/18 Strength: (SQUAT) Clean & (SPLIT) Jerk 5-5-5-5 Not For Time: 3 Rounds, Superset with 1 minute rest ...
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June 8, 2018

6/9/18 – 6/15/18 WODS

Saturday 6/9/18 Strength: Work up to a heavy single power clean. Metcon: Partner WOD: In teams of 2, complete... 4RFT: 400 M Run (Together) 30 Power Cleans 135/95 lb 20 HSPU Both partners must be back from the runs before beginning the power cleans. Break up the PC and HSPU however ...
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June 1, 2018

6/2/18 – 6/8/18 WODS

Saturday 6/2/18 Strength: Power Snatch 4-4-3-3 Metcon: 4 RFT 12 OHS 65/95 lb 20 Box Jumps, 24/20" 50 Mountain Climbers, Foot to Hand Sunday 6/3/18 - Rest Day Monday 6/4/18 Strength: Alternating Side Lateral Lunge w/ Goblet Hold: 5 X 12 (6 each side) Choose a heavy ...
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May 27, 2018

Games Week @ 1606: 5/28/18 – 6/1/18

Monday 5/28/18 - Only 1 class at 8:30 AM 2016 CrossFit Games Event 5 - "MURPH" 1 Mile Run Then, 5 Rounds of: 20 Pull Ups 40 Push Ups 60 Air Squats 1 Mile Run *All with 20/14 lb Vest https://themurphchallenge.com/pages/about-the-event Tuesday 5/29/18 2008 CrossFit Games - ...
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May 25, 2018

Saturday 5/26/18 – Coach Weaver

2 Minutes Rest in Between Each AMRAP: 6 Minute AMRAP: 5 Toes to Bar 10 Ab Mat Sit Ups 14 Dumbbell Snatch, Choose Load 6 Minute AMRAP: 5 Toes to Bar 10 GHD Sit Ups 14 Dumbbell Cleans, Choose Load 6 Minute AMRAP: 5 Burpees 10 Dumbbell Push Press, Choose Load 14 Dumbbell ...
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May 20, 2018

5/21/18 – 5/25/18 WODS

Monday 5/21/18 Strength: Power Snatch 5-5-4-4 Metcon: Regionals Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 burpeesScaling Reduce the load and volume to keep this a sprint. The weight should be challenging but ...
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May 18, 2018

Saturday 5/19/18

Metcon (Time) FOR TIME “Batman and Robin” (AMRAP – Reps) In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each ...
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May 13, 2018

5/14/18 – 5/18/18 WODS

MONDAY 5/14/18 Jack Complete as many rounds as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps Men: 115-lb. presses, 1.5-pood swings, 24-in. box Women: 80-lb. presses, 1-pood swings, 20-in. box Scaling: Reduce the weight on the presses and kettlebell ...
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May 4, 2018

5/5/18 – 5/11/18 WODS

Saturday 5/5/18 For time, using a single dumbbell: 10 Weighted Pull-ups, 50/35 lbs 40 Overhead Lunges, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs 30 Alternating Snatches, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs 10/10 Overhead Squats, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs 10 Turkish ...
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