Wednesday, January 31, 2018

6AM Athletes Wed 31 Jan 2018 "Core/Mid-Line"

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

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!

Tuesday’s Dumbbell/Kettlebell DL,PP, Row

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)

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.

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.

Thursday’s Technique Work: Handstands with our 6 AM Athletes!

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

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.

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.

Tuesday WOD “Murph”

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.

6AM Athletes Wed 17th and Thur 18th "SNOW DAYS"

Snowmageddon in Montgomery

NO WORKOUT WEDSDAY OR THURSDAY

As Ronnie would say "Active Recovery"

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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!

Thursday, January 11, 2018

Rough, but good!

This is what we had lined up for our Thursday morning fun!

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!

Thursday’s “Underground Strength” WOD

Well done 6AM Athletes! Functional movements. KaBOOM!!!!!

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

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.

Max out

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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

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

Friday, January 5, 2018

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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.

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!

6AM Athletes Tuesday 2 Jan 2018 "20/20"

First 6AM Athletes Workout of the New Year!

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