Spooky Halloween for all ya'll crossfiters.
Bill had us doing some running and lifting this morning in anticipation of all those chocolate calories we might be partaking in under the guise of "checking" the kids Halloween treats. Really kids - It's all about SAFETY!
Bill, Tim, John, Nick, Blair, Jason, Walt
Warm Up
300 M Row
Hero WOD "Roney"
3 RFT
2 Laps
11 Front Squats (135 lbs)
2 Laps
11 Push Press (135 lbs)
2 Laps
11 Bench Press (135 lbs)
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
Tuesday, October 31, 2017
Monday, October 30, 2017
30 Oct Girls "Fran" meets "Grace"
Blair, john, bill, ronny, and nick started the week off right.
Boom...
21-15-9
Thrusters and pull-ups
30
Clean and jerks
Friday, October 27, 2017
6 AM Athletes Fri 27 Oct 2017 "Hero WOD Andy"
Another good one today. We honored USA 1st Class Andrew T. Weathers for his heroic actions and for his ultimate sacrifice.
* For Time
* 25 Thrusters (115/85 lb)
* 50 Box Jumps (24/20 in)
* 75 Deadlifts (115/85 lb)
* 18 lap Run (1.5 mile)
* 75 Deadlifts, (115/85 lb)
* 50 Box Jumps (24/20 in)
* 25 Thrusters (115/85 lb)
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
* For Time
* 25 Thrusters (115/85 lb)
* 50 Box Jumps (24/20 in)
* 75 Deadlifts (115/85 lb)
* 18 lap Run (1.5 mile)
* 75 Deadlifts, (115/85 lb)
* 50 Box Jumps (24/20 in)
* 25 Thrusters (115/85 lb)
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Thursday, October 26, 2017
6 AM Athletes Thur 26 Oct 2017 "Jackie meets Karen"
Jason, Ronnie, John, Rishi, Blair
Jason through us a curve. We were mentally preparing for the "Filthy Fifty" which he had casually mentioned a few days earlier. It was a wicked curve to combine Jackie and Karen and to throw in some heavy kettlebells.
Well done Jason!
Warm up
2 Rounds
20 V-Ups
10 Squats
5 Bar Snatches
WOD "Jackie Meets Karen"
10 RFT
1 Lap Run
5 Thrusters (115/95lbs)
15 Wallballs (20 lbs)
5 Uneven Pull Ups (Alternate top hand)
5 American Kettlebell Swings
The 2 girl combined WOD took us about 40 minutes.
------------------------------------------------------------------------------------------
Looking forward to tomorrows (Fri) HERO WOD
We are going to run "ANDY"
* For Time
* 25 Thrusters (115/85 lb)
* 50 Box Jumps (24/20 in)
* 75 Deadlifts (115/85 lb)
* 18 lap Run (1.5 mile)
* 75 Deadlifts, (115/85 lb)
* 50 Box Jumps (24/20 in)
* 25 Thrusters (115/85 lb)
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Jason through us a curve. We were mentally preparing for the "Filthy Fifty" which he had casually mentioned a few days earlier. It was a wicked curve to combine Jackie and Karen and to throw in some heavy kettlebells.
Well done Jason!
Warm up
2 Rounds
20 V-Ups
10 Squats
5 Bar Snatches
WOD "Jackie Meets Karen"
10 RFT
1 Lap Run
5 Thrusters (115/95lbs)
15 Wallballs (20 lbs)
5 Uneven Pull Ups (Alternate top hand)
5 American Kettlebell Swings
The 2 girl combined WOD took us about 40 minutes.
------------------------------------------------------------------------------------------
Looking forward to tomorrows (Fri) HERO WOD
We are going to run "ANDY"
* For Time
* 25 Thrusters (115/85 lb)
* 50 Box Jumps (24/20 in)
* 75 Deadlifts (115/85 lb)
* 18 lap Run (1.5 mile)
* 75 Deadlifts, (115/85 lb)
* 50 Box Jumps (24/20 in)
* 25 Thrusters (115/85 lb)
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Wednesday, October 25, 2017
6 AM Athletes Wed 25 Oct 2017 - Erin's WOD
Erin, Nick, Walt, Bill, Jason, X-Man, John, Ronnie
Warm up
2 Rounds
1 Lap Run
10 Air Squats
5 Push Ups
WOD
Cash In
50 Double Unders (100 Singles)
25 Burpees
10 Clean and Jerks
20 Burpees
12 Clean and Jerks
15 Burpees
15 Clean and Jerks
Add weight for each set of C&J's. (ie 10 C&J's at 95lbs, 12 C&J's at 115lbs, 15 C&J's at 135lbs)
Cash Out
50 Double Unders (100 Singles)
After the WOD severel stuck around to Max the Power Clean's and Jerks. Way to go Bill at 205lbs!
Warm up
2 Rounds
1 Lap Run
10 Air Squats
5 Push Ups
WOD
Cash In
50 Double Unders (100 Singles)
25 Burpees
10 Clean and Jerks
20 Burpees
12 Clean and Jerks
15 Burpees
15 Clean and Jerks
Add weight for each set of C&J's. (ie 10 C&J's at 95lbs, 12 C&J's at 115lbs, 15 C&J's at 135lbs)
Cash Out
50 Double Unders (100 Singles)
After the WOD severel stuck around to Max the Power Clean's and Jerks. Way to go Bill at 205lbs!
Tuesday, October 24, 2017
6AM Athletes Tues, Oct 24 "Fight Gone Bad"
Bill, Erin, Joshua, Jake, John, Nick, Rishi, Walt
Warm Up
400M row
PVC
WOD "Fight Gone Bad"
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Warm Up
400M row
PVC
WOD "Fight Gone Bad"
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Monday, October 23, 2017
"Elizabeth" meets "Eva"
Outstanding! Joshua, Erin, John, Bill, Jake, Trad, Andrew, Jason, and Nick.
5 rounds / 45 minute cap
21-15-9
Squat cleans and ring dips
4 Lap Run
30 kb swing
30 pull ups
Friday, October 20, 2017
6AM Athletes Fri 20 Oct 2017 Hero WOD "Holleyman"
Bill, Patricia, Walt, John, Ronnie, Perry, Lisa, Nick, Erin, Jason
Today we honored U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY. He was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Warm Up
400m Row
3 X (5 Air Squats, 5 Push Ups)
HERO WOD "HOLLEYMAN"
30 Rounds For Time
* 5 Wall Balls (20/14 lb)
* 3 Handstand Push-Ups
* 1 Power Clean (225/155 lbs)
Each athlete scaled to their own ability. All athletes finished between 33 minutes and 45 minutes.
Today we honored U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY. He was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Warm Up
400m Row
3 X (5 Air Squats, 5 Push Ups)
HERO WOD "HOLLEYMAN"
30 Rounds For Time
* 5 Wall Balls (20/14 lb)
* 3 Handstand Push-Ups
* 1 Power Clean (225/155 lbs)
Each athlete scaled to their own ability. All athletes finished between 33 minutes and 45 minutes.
Thursday, October 19, 2017
6AM Athletes Thur 19 Oct 2017 "Linda"
Bill, Walt, Mike, John, Jake, Rishi
Warm Up
500M Row
10 Light Bench Presses
10 Light Dead lifts
10 Light Power Cleans
WOD "Linda" with a little Float
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bench Press
Dead Lift
Power Clean
Calorie Row
Don't forget our HERO WOD "Holleyman" for Friday.
Warm Up
500M Row
10 Light Bench Presses
10 Light Dead lifts
10 Light Power Cleans
WOD "Linda" with a little Float
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bench Press
Dead Lift
Power Clean
Calorie Row
Don't forget our HERO WOD "Holleyman" for Friday.
Wednesday, October 18, 2017
6AM Athletes Wed 18 Oct 2017 - Erin's WOD
Erin, Ronnie, John, Bill, Walt, Michael, Nick
Warmup
400M Row
2 rounds of (15 Squats, 5 burpees)
WOD
20 min AMRAP
1 lap run
10 Wall balls (20/16 lbs)
10 Burpees
10 Kettlebell Swings (53lbs)
Looking ahead
Thur - Jason's Day
Fri - Hero WOD "HOLLEYMAN"
* 30 Rounds For Time
* 5 Wall Balls (20/14 lb)
* 3 Handstand Push-Ups
* 1 Power Clean (225/155 lbs)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Warmup
400M Row
2 rounds of (15 Squats, 5 burpees)
WOD
20 min AMRAP
1 lap run
10 Wall balls (20/16 lbs)
10 Burpees
10 Kettlebell Swings (53lbs)
Looking ahead
Thur - Jason's Day
Fri - Hero WOD "HOLLEYMAN"
* 30 Rounds For Time
* 5 Wall Balls (20/14 lb)
* 3 Handstand Push-Ups
* 1 Power Clean (225/155 lbs)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Tuesday, October 17, 2017
6AM Athletes Wed 17 Oct "Deck of Cards"
Ronnie, Walt, John, Bill, Blair, Rishi, Nick
Warm Up
500M Row
100 Sit Ups
WOD "Deck of Cards"
Diamonds - Push Press
Spades - Cleans
Hearts - Hang Cleans
Clubs - Front Squats
Reps = Number of Card (2-10)
Face Card = 10 Reps
Joker/Aces - 10 Thrusters & 10 Burpees
Most used lighter weight - approx. 75lbs
We made it through about 2/3s of the deck.
Warm Up
500M Row
100 Sit Ups
WOD "Deck of Cards"
Diamonds - Push Press
Spades - Cleans
Hearts - Hang Cleans
Clubs - Front Squats
Reps = Number of Card (2-10)
Face Card = 10 Reps
Joker/Aces - 10 Thrusters & 10 Burpees
Most used lighter weight - approx. 75lbs
We made it through about 2/3s of the deck.
Monday, October 16, 2017
16 Oct Girls WOD "Diane"
Tim, Erin, John, Nick, Blair, Ann, and Pratricia crushed it!
21-15-9
Dead Lift
Hand Stand Push-Ups
Friday, October 13, 2017
6AM Athletes 13 Oct 2017 - "Murph"
John, Ronnie, Perry, Blair, Michael, and Nick
Athletes warmed up on their own and then just got'er done. Great way to end the week.
"Murph" - 1 mile (12 laps) run, 100 Pull ups, 200, Push Ups, 300 Air Squats, 1 mile run.
Scale to what you can do - just do it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Athletes warmed up on their own and then just got'er done. Great way to end the week.
"Murph" - 1 mile (12 laps) run, 100 Pull ups, 200, Push Ups, 300 Air Squats, 1 mile run.
Scale to what you can do - just do it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Thursday, October 12, 2017
6AM Athletes 12 Oct 2017 - Jason's Day
Jason, Anne, Tim, Rishi, John, Ronnie, Michael, Walt
Jason went Navy on us today and had us rowing the Titanic across the ocean.
Warm up
PVC/Jog
WOD
10 Rounds for time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row (1000M, 900M, 800M, ...)
Split level Pull ups
Toes to Bar
Kettle Bell Swings (American)
Push ups
Good Luck to Jason Demoss as he is one of Team Maxwell-Gunter Alpha Warrior's heading down to Hurlburt Field, FL this Saturday, 14 Oct, to compete in the Alpha Warrior Regional Competition. 10 male and 5 female competitors will put their skills to the test as they vie for a spot in the national competition in San Antonio, TX on 11 Nov 2017. The event is set to begin at 1000 at the Aderholt Fitness Center (Bldg. 90517).
http://alphawarrior.com/usafregionals/information/AW-AirForce2017-Regional-Rules.pdf
Jason went Navy on us today and had us rowing the Titanic across the ocean.
Warm up
PVC/Jog
WOD
10 Rounds for time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row (1000M, 900M, 800M, ...)
Split level Pull ups
Toes to Bar
Kettle Bell Swings (American)
Push ups
Good Luck to Jason Demoss as he is one of Team Maxwell-Gunter Alpha Warrior's heading down to Hurlburt Field, FL this Saturday, 14 Oct, to compete in the Alpha Warrior Regional Competition. 10 male and 5 female competitors will put their skills to the test as they vie for a spot in the national competition in San Antonio, TX on 11 Nov 2017. The event is set to begin at 1000 at the Aderholt Fitness Center (Bldg. 90517).
http://alphawarrior.com/usafregionals/information/AW-AirForce2017-Regional-Rules.pdf
Wednesday, October 11, 2017
6AM Athletes 11 Oct 2017 "The Chief is Dead"
John, Tim, Blair, Jason, Nick, Mike, X-Man, Brad, Jake
Warm Up
500m Row
PVC stretches
Everyone's favorite - more interval work!
WOD
"THE CHIEF IS DEAD"
* Five 4-minute AMRAPs in 24 minutes
* AMRAP in 4 minutes
* 3 Power Cleans (135/95lb)
* 6 Push-Ups
* 9 Air Squats
* 12 Deadlifts (135/95 lb)
*
* 1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
Looking forward to tomorrow (Thur) - Jason has the stick.
Plan for Friday is the "Murph". This is a very long WOD. Plan to come in and just get'r done. Warm up and stretch on your own. Come early. Get started whenever you are ready.
"Murph" - 1 mile (12 laps) run, 100 Pull ups, 200, Push Ups, 300 Air Squats, 1 mile run.
If you cannot do a full "Murph" do a half "Murph" - 1/2 mile (6 laps) run, 50 Pull ups, 100, Push Ups,150 Air Squats, 1/2 mile run.
Scale to what you can do - just do it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Warm Up
500m Row
PVC stretches
Everyone's favorite - more interval work!
WOD
"THE CHIEF IS DEAD"
* Five 4-minute AMRAPs in 24 minutes
* AMRAP in 4 minutes
* 3 Power Cleans (135/95lb)
* 6 Push-Ups
* 9 Air Squats
* 12 Deadlifts (135/95 lb)
*
* 1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
Looking forward to tomorrow (Thur) - Jason has the stick.
Plan for Friday is the "Murph". This is a very long WOD. Plan to come in and just get'r done. Warm up and stretch on your own. Come early. Get started whenever you are ready.
"Murph" - 1 mile (12 laps) run, 100 Pull ups, 200, Push Ups, 300 Air Squats, 1 mile run.
If you cannot do a full "Murph" do a half "Murph" - 1/2 mile (6 laps) run, 50 Pull ups, 100, Push Ups,150 Air Squats, 1/2 mile run.
Scale to what you can do - just do it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday, October 10, 2017
6AM Athletes 10 Oct 2017 "Helen"
John, Tim, Andrew, Blair, Nick, Walt, Jake
Scarce crowd for a Tues. Guess everyone is recovering from a long weekend.
Warm up
On you own
WOD "Helen"
3 RFT
2 Lap Run
21 Kettlebell Swings (American of course)
12 Pull ups
Short WOD. Great way to start a new week.
Scarce crowd for a Tues. Guess everyone is recovering from a long weekend.
Warm up
On you own
WOD "Helen"
3 RFT
2 Lap Run
21 Kettlebell Swings (American of course)
12 Pull ups
Short WOD. Great way to start a new week.
Friday, October 6, 2017
6AM Athletes 6 Oct 2017 Hero WOD "Brad Harper"
Ronnie, John, Erin, Lisa, Perry, Andrew, Jason, Nick, Jake
Warm up
500m Row
50 Sit Ups
50 Push Ups
"Brad Harper" Hero WOD
5 Rounds for Time
- 18 Kettlebell Swings (2/1.5 pood)
- 13 Burpees
- 23 Wall Ball Shots (20/14 lb)
From the National Fallen Firefighters Foundation, Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 19, 2013. "Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers."
The rep scheme is a nod to Brad and the date of his passing. Although the date he passed away is listed as May 19, 2013 in some news sources, it was reported as May 18, 2013 elsewhere - which is the significance of the 18 reps in the workout. 5 rounds is for the month of his death, 18 reps for the day and 13 reps for the year. 23 reps is for the age of Brad when he had the accident.
Warm up
500m Row
50 Sit Ups
50 Push Ups
"Brad Harper" Hero WOD
5 Rounds for Time
- 18 Kettlebell Swings (2/1.5 pood)
- 13 Burpees
- 23 Wall Ball Shots (20/14 lb)
From the National Fallen Firefighters Foundation, Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 19, 2013. "Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers."
The rep scheme is a nod to Brad and the date of his passing. Although the date he passed away is listed as May 19, 2013 in some news sources, it was reported as May 18, 2013 elsewhere - which is the significance of the 18 reps in the workout. 5 rounds is for the month of his death, 18 reps for the day and 13 reps for the year. 23 reps is for the age of Brad when he had the accident.
Thursday, October 5, 2017
Walt's FAVORITE WOD!
Over Head Squats, Snatch Balance, Hang Squat Snatch, Front Squat and Back Squats... oh my! 😜
Wednesday, October 4, 2017
6AM Athlete 4 Oct 2017
Erin's WOD Day
Erin, Ronnie, John, Tim, X-Man, Brad, Jake, and Walt came out to play
Warm up
1 Lap run
12 Air Squats
8 Hand Release Push Ups
5 Clean and Jerks (empty bar)
WOD
17 Min AMRAP
- 1 Lap Run
- 2 Pull ups
- 2 Clean and Jerks (70-75% Max)
Erin, Ronnie, John, Tim, X-Man, Brad, Jake, and Walt came out to play
Warm up
1 Lap run
12 Air Squats
8 Hand Release Push Ups
5 Clean and Jerks (empty bar)
WOD
17 Min AMRAP
- 1 Lap Run
- 2 Pull ups
- 2 Clean and Jerks (70-75% Max)
Tuesday, October 3, 2017
6AM Athlete 3 Oct 2017 "Linda"
Ronnie, Walt, John, Blair
Warmed up with
4 tag up 100yr sprints
100 sit ups
Small group today so perfect for "Linda"
WOD - "Linda"
10,9,8,7,6,5,4,3,2,1
- Bench Press
- Power Cleans
- Deadlifts
Warmed up with
4 tag up 100yr sprints
100 sit ups
Small group today so perfect for "Linda"
WOD - "Linda"
10,9,8,7,6,5,4,3,2,1
- Bench Press
- Power Cleans
- Deadlifts
Monday, October 2, 2017
Oct 2nd Girls WOD "Chelsea"
An amazing showing of physical strength and endurance!
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
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