Ronnie, John, Bill, Erin, Jake, Andrew, Jason, Nick, Crystal, Daniele, Blair, and Shanequa ended the month of January 2018 with a bang.
Ronnie but together a mixed-mash of movements to "tenderize" the abs.
Warm Up
2 Lap Run
PVC
Core/Mid-Line Day
Set 1
100 Leg up Crunches
100 Left Oblique Crunches
100 Right Oblique Crunches
100 Vertical Leg Thrusts
Set 2
10 Handstands
Set 3
"Diane"
For time 21-15-9
Deadlifts (225)
Hand Stand Push Ups
Set 4
Max Toes to Bar (T2B) or Knees to Elbows (K2E)
Set 5
Max Plank
Wednesday, January 31, 2018
Tuesday, January 30, 2018
6AM Athletes Tues 30 Jan 2018 Dumbbell DL & PP, Rowing
Adam, Katie, Shanequa, Crystal, Daniele, Corina, Jake, Rishi, Nick, Blair, Bill, John, Ronnie, Devin
Welcome Crystal and Daniele
Warm Up
150 Sit Ups
150 Push Ups
WOD Dumbbell DL & PP, Rowing
7 RFT
14 Dumbbell Deadlifts
14 Dumbbell Push Press (7 each arm)
700m Row
Wow. Think about it. You did more with JUST THE WARMUP than most people do all day. THEN you did 98 Push Presses, 98 Deadlifts, AND rowed 4,900 meters.
Dang, your good!
Welcome Crystal and Daniele
Warm Up
150 Sit Ups
150 Push Ups
WOD Dumbbell DL & PP, Rowing
7 RFT
14 Dumbbell Deadlifts
14 Dumbbell Push Press (7 each arm)
700m Row
Wow. Think about it. You did more with JUST THE WARMUP than most people do all day. THEN you did 98 Push Presses, 98 Deadlifts, AND rowed 4,900 meters.
Dang, your good!
Monday, January 29, 2018
6AM Athletes Mon 29 Jan 2018
Ronnie, Jake, Bill, John, Blair, Katie, Nick and Corina (Welcome Corina!)
Warm Up
PVC
WOD
20 Min AMRAP
10 Chest to Bar Pull Ups
15 Push Ups
20 Pistols (1 legged squat)
2 lap run every 3rd Set
(Ronnie and Jake did "The Don" again (see last Friday's workout) - suckers for punishment)
Warm Up
PVC
WOD
20 Min AMRAP
10 Chest to Bar Pull Ups
15 Push Ups
20 Pistols (1 legged squat)
2 lap run every 3rd Set
(Ronnie and Jake did "The Don" again (see last Friday's workout) - suckers for punishment)
Friday, January 26, 2018
6AM Athletes Fri 26 Jan 2018 "The Don"
Ronnie, Bill, Katie, John, Kyle, Devin, Nick
Warm Up
On your own
HERO WOD - "THE DON"
For Time
* 66 Deadlifts (110/75 lbs) (We used 135lbs)
* 66 Box Jump (24/20 in)
* 66 Kettlebell swings (1.5/1 pood or in English 54 lbs/36lbs) (American of course)
* 66 Knees-to-Elbows
* 66 Sit-Ups
* 66 Pull-Ups
* 66 Thruster (55/35 lbs) (We used 75lbs)
* 66 Wall Ball Shots (20/14 lbs)
* 66 Burpees
* 66 Good Mornings (55lbs/45lbs) (Rx is double unders be we did not have enough jump ropes)
660 movements. This one is intense. Takes most of us about 90 minutes to complete. Guess they will not be calling the 6AM Athletes to participate in this year's CrossFit Games....
In honor of:
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Warm Up
On your own
HERO WOD - "THE DON"
For Time
* 66 Deadlifts (110/75 lbs) (We used 135lbs)
* 66 Box Jump (24/20 in)
* 66 Kettlebell swings (1.5/1 pood or in English 54 lbs/36lbs) (American of course)
* 66 Knees-to-Elbows
* 66 Sit-Ups
* 66 Pull-Ups
* 66 Thruster (55/35 lbs) (We used 75lbs)
* 66 Wall Ball Shots (20/14 lbs)
* 66 Burpees
* 66 Good Mornings (55lbs/45lbs) (Rx is double unders be we did not have enough jump ropes)
660 movements. This one is intense. Takes most of us about 90 minutes to complete. Guess they will not be calling the 6AM Athletes to participate in this year's CrossFit Games....
In honor of:
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Thursday, January 25, 2018
6AM Athletes Thur 25 Jan 2018 "5 Rds Max Reps"
Ronnie, John, Bill, Blair, Jason, Adam, Rishi, Katie, Devin, Andrew
Warm Up
200 Sit Ups
WOD
5 Rounds Max Reps
Bench Press (Bodyweight)
Pull Ups
Extra Credit
1 lap farmer carry (Rx 100lbs),4 burpees every time you drop.
Warm Up
200 Sit Ups
WOD
5 Rounds Max Reps
Bench Press (Bodyweight)
Pull Ups
Extra Credit
1 lap farmer carry (Rx 100lbs),4 burpees every time you drop.
Wednesday, January 24, 2018
6AM Athletes Wed 24 Jan 2018 "21-15-9"
Bill, John, Jason, Shanequa, Katie, Kyle, Tim, Jake
Warm Up
500m Row
PVC stretching
WOD "21-15-9"
For Time
Wall Balls (20/16)
Pull Ups
Thrusters (95/65)
Box Jumps
American Kettlebell
Warm Up
500m Row
PVC stretching
WOD "21-15-9"
For Time
Wall Balls (20/16)
Pull Ups
Thrusters (95/65)
Box Jumps
American Kettlebell
Tuesday, January 23, 2018
6AM Athletes Tues 23 Jan 2018 "Murph"
Celebrated being employed again (Civilians were Furloughed yesterday due to no Continuing Resolution or Appropriations bill)
What better way to celebrate than by doing the "Murph"
Ronnie, John, Rishi, Devin, Nick, Adam, Katie, Jason, Andrew, Shanequa
Warm Up
On your own. Most athletes used the 1 mile run as their warmup
WOD "Murph"
1 Mile (12 laps) Run
100 Pull Ups
200 Sit Ups
300 Air Squats
1 Mile Run
"Let's Do This!"
For this one, Ronnie wanted everyone to FINISH ALL the reps for the movement before moving to the next movement.
What better way to celebrate than by doing the "Murph"
Ronnie, John, Rishi, Devin, Nick, Adam, Katie, Jason, Andrew, Shanequa
Warm Up
On your own. Most athletes used the 1 mile run as their warmup
WOD "Murph"
1 Mile (12 laps) Run
100 Pull Ups
200 Sit Ups
300 Air Squats
1 Mile Run
"Let's Do This!"
For this one, Ronnie wanted everyone to FINISH ALL the reps for the movement before moving to the next movement.
6AM Athletes Mon 22 Jan 2018 "Air Force"
"Play it again Sam"
We had so much fun doing the "Air Force" WOD last Friday we decided to do it again Monday.
This time WITH the BURPEE's every minute. Amazing how 4 burpee's on the minute change the entire dynamic of the WOD.
Ronnie, Bill, John, Kyle, Blair, Katie, Gunner
WOD "Air Force
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
We had so much fun doing the "Air Force" WOD last Friday we decided to do it again Monday.
This time WITH the BURPEE's every minute. Amazing how 4 burpee's on the minute change the entire dynamic of the WOD.
Ronnie, Bill, John, Kyle, Blair, Katie, Gunner
WOD "Air Force
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
Friday, January 19, 2018
6AM Athlets Fri 19 Jan 2018 "Air Force"
Ronnie, Bill, John, Kyle, Nick, Perry, Katie, Blair
Warm Up
On your own
WOD "Air Force" (We did not do the Burpee's)
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
Warm Up
On your own
WOD "Air Force" (We did not do the Burpee's)
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
6AM Athletes Wed 17th and Thur 18th "SNOW DAYS"
Snowmageddon in Montgomery
NO WORKOUT WEDSDAY OR THURSDAY
As Ronnie would say "Active Recovery"
NO WORKOUT WEDSDAY OR THURSDAY
As Ronnie would say "Active Recovery"
Tuesday, January 16, 2018
6AM Athletes Tues 16 Jan 2017 "FRAN"
Ronnie, Bill, Jake, Nick, Kyle, Katie, Shanequa, Blair, Devon, John
Warm Up
100 Sit Ups
100 Push Ups
WOD "FRAN"
21-15-9
For Time
Thrusters (95lbs)
Pull Ups
That's all. 2 movements as fast as you can get'm. Total of 45 reps each. Sometimes it is the simplest WOD's that are the hardest!
Warm Up
100 Sit Ups
100 Push Ups
WOD "FRAN"
21-15-9
For Time
Thrusters (95lbs)
Pull Ups
That's all. 2 movements as fast as you can get'm. Total of 45 reps each. Sometimes it is the simplest WOD's that are the hardest!
Friday, January 12, 2018
Thursday, January 11, 2018
6AM Athletes Thur 11 Jan 2018 "Underground Strength"
Ronnie, John, Bill, Jake, Jason, Tim, Anne, Kyle, Rishi, Katie, Devon, Walt
Warm Up
(Repeat from yesterday. I think I am seeing a theme here...lol)
100 Push Ups
100 Sit Ups
WOD "Underground Strength" (Not sure why our fearless leader gave it this name??)
Any order. Just do it.
50 Battle Ropes
10 Handstands
2 Wall Walk ups
10 Tire Flips
1 Lap Sprint
20 Burpee's
20 Box Jumps
20 Pull Ups
20 Toes to Bar
1 Lap Waiter's Carry
1 Lap KB Farmer's Carry
10 Ball Slams
Extra Credit #1
5X5 Evil Wheels
Extra Credit #2
3X5 Thrusters (95lbs, 115lbs, 135lbs)
Started out as warm up to get everyone in the game for the 95lb "Fran" next Tues. Then Bill had to be the "weight bully" for increasing weight each round!
Warm Up
(Repeat from yesterday. I think I am seeing a theme here...lol)
100 Push Ups
100 Sit Ups
WOD "Underground Strength" (Not sure why our fearless leader gave it this name??)
Any order. Just do it.
50 Battle Ropes
10 Handstands
2 Wall Walk ups
10 Tire Flips
1 Lap Sprint
20 Burpee's
20 Box Jumps
20 Pull Ups
20 Toes to Bar
1 Lap Waiter's Carry
1 Lap KB Farmer's Carry
10 Ball Slams
Extra Credit #1
5X5 Evil Wheels
Extra Credit #2
3X5 Thrusters (95lbs, 115lbs, 135lbs)
Started out as warm up to get everyone in the game for the 95lb "Fran" next Tues. Then Bill had to be the "weight bully" for increasing weight each round!
Wednesday, January 10, 2018
6AM Athletes Wed 10 Jan 2018 "Lumberjack 20"
Ronnie, Bill, John, Blair, Nick, Katie, Andrew, Kyle, Andrea, Anne, Tim, Jake
Warm Up
100 Sit Ups
100 Push Ups
WOD "Lumberjack 20"
20 Thrusters (95/75)
2 Laps or 400m row
20 Burpees
2 Laps or 400m row
20 Box Jumps (24/20)
2 Laps or 400m row
20 American Kettlebell (53/45)
2 Laps or 400m row
20 Chest to Bar Pull Ups
2 Laps or 400m row
20 Overhead Squats (115/75)
2 Laps or 400m row
20 Deadlifts (275/185)
2 Laps or 400m row
20 Squat Cleans (95/75)
2 Laps or 400m row
Any order. Just finish one before you start another movement
Warm Up
100 Sit Ups
100 Push Ups
WOD "Lumberjack 20"
20 Thrusters (95/75)
2 Laps or 400m row
20 Burpees
2 Laps or 400m row
20 Box Jumps (24/20)
2 Laps or 400m row
20 American Kettlebell (53/45)
2 Laps or 400m row
20 Chest to Bar Pull Ups
2 Laps or 400m row
20 Overhead Squats (115/75)
2 Laps or 400m row
20 Deadlifts (275/185)
2 Laps or 400m row
20 Squat Cleans (95/75)
2 Laps or 400m row
Any order. Just finish one before you start another movement
Tuesday, January 9, 2018
Benchmark 9 Jan 2018
Benchmark Max Weight 9 Jan 2018
Kyle Bill Ronnie Blair Rishi Katie John Jake Nick Walt
Power Clean 145 225 195 135 120 95 175 225 175 185
Back Squat 255 365 245 245 155 155 255 365 245 225
Bench Press 205 235 225 175 115 185 245 185 215
Deadlift 315 365 345 275 175 175 315 345 285 295
Total 920 1190 1010 830 450 540 930 1180 890 920
6AM Athletes Tues 9 Jan 2018 "Max Weight"
Kyle, Bill, Ronnie, Blair, Rishi, Katie, John, Jake, Nick
Warm up
On your own
Today was a benchmark day. Goal was to find your maximum weight for 4 movements.
Bench Press
Deadlift
Back Squat
Power Clean
Each Athlete increased weight until they found their maximum (allowed 3 attempts). Max weight was then recorded and we will do this drill again in a few months to measure improvements.
Warm up
On your own
Today was a benchmark day. Goal was to find your maximum weight for 4 movements.
Bench Press
Deadlift
Back Squat
Power Clean
Each Athlete increased weight until they found their maximum (allowed 3 attempts). Max weight was then recorded and we will do this drill again in a few months to measure improvements.
Monday, January 8, 2018
6AM Athletes Mon 8 Jan 2018 "Fast Friendly Fran Sorta"
Everyone seems to be back from the holidays and ready for a new year. We all need a little "extra" effort to help rid ourselves of a few overindulged calories over the Christmas season.
Ronnie, John, Bill, Tim, Anne, Jason, Andrew, Katie, Gunner, Blair, Andrea, Devon, Nick, Kyle
Warm up
2 Lap Run
Technique
Hand Stands
Pull Ups
Thrusters
WOD - "Fast Friendly Fran Sorta"
4RFT
10 Thrusters (75lbs)
10 Push Ups
10 Sit Ups
10 Pull ups
Then we practiced 95lb Thrusters to get ready for the 21-15-9 full Rx "Fran" next week
Ronnie, John, Bill, Tim, Anne, Jason, Andrew, Katie, Gunner, Blair, Andrea, Devon, Nick, Kyle
Warm up
2 Lap Run
Technique
Hand Stands
Pull Ups
Thrusters
WOD - "Fast Friendly Fran Sorta"
4RFT
10 Thrusters (75lbs)
10 Push Ups
10 Sit Ups
10 Pull ups
Then we practiced 95lb Thrusters to get ready for the 21-15-9 full Rx "Fran" next week
6AM Athletes Fri 5 Jan 2018 "Deck of Cards"
Kyle, John, Andrew, Katie, Nick, Ronnie, Devon, Jake
"Deck of Cards"
Heart - Box Jump
Spade - Deadlift & Sit ups
Diamond - Hang Cleans & Back Squats
Club - Power Cleans & Kettlebell Swings
Face Cards and Aces = 10 Reps
Normal Cards = reps is number on card
"Deck of Cards"
Heart - Box Jump
Spade - Deadlift & Sit ups
Diamond - Hang Cleans & Back Squats
Club - Power Cleans & Kettlebell Swings
Face Cards and Aces = 10 Reps
Normal Cards = reps is number on card
Friday, January 5, 2018
Thursday, January 4, 2018
6AM Athletes Thur 4 Jan 2018 "Murph"
Ronnie is playing mind games. We were anticipating the "Murph" for Friday and came in this morning to find out he laid it on us for Thursday!
Just do it!
Ronnie, John, Blair, Rishi, Katie, Gunner, Kyle
"MURPH"
HERO WOD
*For Time
*1 mile Run
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
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.
Just do it!
Ronnie, John, Blair, Rishi, Katie, Gunner, Kyle
"MURPH"
HERO WOD
*For Time
*1 mile Run
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
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.
Wednesday, January 3, 2018
6AM Athletes Wed 3 Jan 2018
Ronnie, Bill, John, Jake, Andrew, Kyle, Andrea, Katie, Blair
45 Min AMRAP
1000m Row
100 Sit Ups
10 Deadlifts
3 simple movements...That's all!
45 Min AMRAP
1000m Row
100 Sit Ups
10 Deadlifts
3 simple movements...That's all!
6AM Athletes Tuesday 2 Jan 2018 "20/20"
Bill, Andrew, Jake, Devan, Andrea, Kyle, John
WOD 20/20
20 Movements for 20 Reps, Any order, Just complete 20 reps before moving on
1 Power Clean
2 Hang Clean
3 Snatch
4 Toes to Bar
5 Bench Press
6 Hand Stand Push Up
7 Sumo Deadlift High Pull
8 Turkish Get Up
9 Ring Dips
10 Chest to Bar Pull Ups
11 Front Squat
12 Back Squat
13 Goblet Squat
14 Box Jump
15 Wall Ball
16 Overhead Squat
17 Thruster
18 Dead Lift
19 Burpee
20 Sit Up
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