6AM Athletes Wed 28 Feb 2018 "40-30-20-10"

Bill, John, Kyle, Jason, Jack, Andrew, Albert, Britney, Diamond

Beastly Bill took the lead as our fearless leader (Ronnie) was absent. The beast took it upon himself to inflict as much pain as possible on his unsuspecting subjects concentrating on the abs and the legs.

Warm Up - Ab Party!
100 leg up crunches
100 Left Obliques
100 Right Obliques
100 90 degree leg thrusts

WOD
40-30-20-10
Wall balls
Box Jumps
American Kettlebell Swings

If you did not have an abdominal burn and spasms of the legs after this workout than you are not doing it right.

8AM Athletes Tues 27 Feb 2018 "Dirty Thirty"

Ronnie, Bill, John, Jake, Kyle, Rishi, Albert

Warm Up
100 Sit Ups
100 Push Ups

WOD "Dirty 30"
Any order
30 Push Press
30 Good Morning
30 Wall Balls
30 Hand Stand Push Ups
30 Pull Ups
30 Knees to Elbows
30 Box Jumps
30 Lunges
30 Burpees
30 American Kettle Bell Swings

Tuesday’s WOD “Dirty Thirty”

Ten movements, 30 reps, completed as fast as you can! This simple 'All-Around' work out For Time (FT) never disappoints its participants.

6AM Athletes Mon 26 Feb 2018

John, Kyle, Nick, Jason, Albert (Welcome) and Britney

Cash In
500m row

WOD
5RFT
10 Cleans (95lbs/75lbs)
15 Pull Ups
20 Wall Balls (20lbs/14lbs)

Cash Out
3min Bike

Friday’s Hero WOD “Victoria”

Well Done 6AMers!

• 
  
• 5 Rounds for Time
• 10 Thrusters (95/65 lb)
• 14 Box Jumps (24/20 in)
• 12 Sumo-Deadlift High-Pulls (95/65 lb)
• 12 Burpees
• 27 Kettlebell Swings (1.5/1 pood)
• 
  
• Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.
  
  The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.

God Bless

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Thursday’s “Deck Of Cards” WOD

Nice job AGAIN 6AM Athletes!

Wednesday’s “BARBARA V.” WOD

20-30-40-50 rep AMRAP of:

# L-Sit Pull-Ups / Leg Up Inverted Row,

# Dive Bomber Push-Ups / On Knees,

# Weighted Sit-Ups and,

# OverHead Plate Lunges!!!!

KaBOOM!

Wednesday’s “BARBARA V.” WOD

20-30-40-50 reps AMRAP of:

# L-Sit Pull-Ups / Leg Up Inverted Row,

# Dive Bomber Push-Ups / On Knees,

# Weighted Sit-Ups and,

# OverHead Plate Lunges!!!!

KaBOOM!

Tuesday’s “10 four 10” WOD

Nice job 6AMers!

See WOD board for 10 reps of 10 movements for 4 RFT.

“Hammer” movements and background.

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Well done 6AMers! Completed with integrity and respect. 

Friday’s Hero WOD “Hammer!”

Thursday’s “Girls WOD”

Today Katie, Andrew, Jason, Bill and Ronnie warmed up with 150 fast sit-ups. Then we completed "Linda" for 10-9-8-7-6-5-4-3-2-1 with Body Weight Bench, 3/4 Body Weight Power Clean and 1 1/2 Body Weight Dead's.

Nice work AGAIN my fellow 6AM Athletes!

KaBOOM!!!!

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6AM Athletes Wed 14 Feb 2018 -Ab Party

Happy Valentine's Day

So instead of snuggling in with your significant other you decided to crawl out of bed in the wee hours of the morning and work out.
GOOD FOR YOU!
Bill, John, Blair, Devan, Larry, Chris, Katie, Shanequa, Lisa, Andrea, Dani made the decision to put a priority on their health

Ronnie was a little under the weather (get better soon) so Bill stepped up to torture...ummm, I meant to say lead us through the workout.

Warm Up
100 Leg Up Crunches
100 Left Oblique
100 Right Oblique
100 Leg Ups

Workout
"Incredible Hulk"
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

Incredible Hulk

6AM Athletes Tues 13 Feb 2018 "Cleans and Burpees"

Katie, Dani, Carina, Ronnie, Chris, Blair, Bill, John, Nick

Warm Up
500m row
50 Sit Ups
50 Air Squats

Technique
Took a little extra time today to work on Medicine Ball Cleans and Cleans to work on everyone's form

WOD
Ladder - 1,2,3,4,5,6,7,8,9,10 (55 total reps of each movement)
- Medicine Ball Cleans
- Cleans
- Burpees

We had a little fun with this one. Divided up into three groups
Group 1 - Katie, Dani, Carina
Group 2 - Ronnie, Chris, Blair
Group 3 - Bill, John, Nick (95lb cleans, 20lb wall ball)
Groups lined up and started at same time and raced up the ladder to the finish. Each athlete had to complete each movement in order. So peer pressure kept you moving!
About 25 minutes later Group 1 finished first! Congrats ladies.

Tuesday’s Med Ball, Full Clean and Burpee WOD!

6AM Athletes Mon 12 Feb 2018 "Barbara"

Ronnie, John, Bill, Blair, Andrew, Jason, Nick, Andrea, Carina, Trina, Katie

Warm Up
On you own
When ready Ronnie observed technique for:
10 Pull Ups, 10 Push Ups, 10 Sit Ups, 10 Air Squats

WOD "Barbara"
5RFT
20 Pull Ups (Prefer Strict)
30 Push Ups (Rings if you can do it)
40 Sit Ups
50 Air Squats

Friday Hero WOD Zeus!

• 3 Rounds For Time
• 30 Wall Ball Shots (20/14 lb)
• 30 Sumo Deadlift High-Pull (75/55 lb)
• 30 Box Jump (20 in)
• 30 Push Presses (75/55 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squat (Bodyweight)

ZEUS was created in honor of 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Respectfully executed by our 6 AM Athletes. 

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6AM Athletes Thur 8 Feb 2018 "More Core"

We have been really been targeting the core this week so it was no surprise to come in this morning for "More Core".

Ronnie, Lisa, John, Bill, Carina, Katie, Rishi, Shanequa, Chris, Devan, Andrea, Suzanne, Adam

Warm Up
On your own

WOD "More Core Day"
Any order, Finish Movement and Keep Moving
100 Feet up crunches
100 Left Oblique
100 Right Oblique
100 90 degree leg thrusts
50 Overhead Squats (45/35/PVC)
25 Wipers (Rig or Floor)
50 Partial Turkish Get Ups (1st movement only)
25 Supermans
50 Vee Ups
25 Evil Wheels
50 Hollow Rocks
5 L-Sits (Floor or Stands)
25 L-Sit Pull Ups

Do you know your Greek mythology?
Zeus was the god of the sky and ruler of the Olympian gods. He overthrew his father, Cronus, and then drew lots with his brothers Poseidon and Hades, in order to decide who would succeed their father on the throne. Zeus won the draw and became the supreme ruler of the gods, as well as lord of the sky and rain.

Thursday’s WOD board full of movements and names of each participating athlete!

Thursday’s “More Core” WOD

6AM Athletes Wed 7 Feb 2018 Underground Strength

Ronnie, Lisa, John, Bill, Blair, Katie, Nick, Shanequa, Crystal, Trina, Andrea

"UGS" Day (aka UnderGround Strength)

Warm Up
100 Sit Ups (unbroken)
50 OHS (45/35/PVC)

WOD
2RFT
25 Tire Flips
25 sec Battle Ropes
25 American Kettlebell Swings
25 Ball Slam (25/15)
25 Handstand Push Ups
25 Box Jumps (24/20)

Today’s WOD Board: Fun Time!

Wednesday “Underground Strength” WOD

6AM Athletes Tues 6 Feb 2018 "Angie"

Lisa, Shanequa, Trina, Carina, Katie, Chris, Ronnie, John, Bill, Blair, Jake, Nick, Devan, Rishi

Warm Up
4 Laps

WOD
"Angie"
100 Pull ups
100 Push Ups
100 Sit Ups
100 Air Squats

Finish all reps of the movement before going to next movement

Technique
After Angie we worked on the "Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Push Press

6AM Athletes Mon 5 Feb 2018 - " Karen"

Ronnie, Bill, John, Blair, Jason, Corina, Crystal, Katie and WELCOME Trina!

Warm Up
150 Sit ups
74 (ie Superbowl Scores 41+33) Burpees

WOD "Karen"
150 Wall balls (20/14)

Short and simple today.

6AM Athletes Fri 2 Feb 2018 "Hero WOD DANIEL"

John, Bill, Nick, Perry, Jason, Blair, Shanequa, Crystal, Daniele

Warm up
PVC

"DANIEL"
HERO WOD
*For Time
*50 Pull-Ups
*400 meter Run (2 laps)
*21 Thrusters (95/65 lb)
*800 meter Run (4 laps)
*21 Thrusters (95/65 lb)
*400 meter Run
*50 Pull-Ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."

6AM Athletes Thur 1 Feb 2018 "Elmsy- Like)

Ronnie, Bill, John, Katie, Chris (Welcome Chris), Shanequa, Corina, Jake, Jason, Blair, Daniele, Rishi

Warm Up
100 Push Ups
100 Sit Ups

Elmsy Hero WOD calls for push up. We substituted ring dips since we have been doing a lot of push ups this week.

"Elmsy Like" Hero WOD
For Time
400 meter Run

Then, 10 Rounds of:
10 Ring Dips
10 Kettlebell Swings (American) (24/16 kg)
10 Box Jumps (24/20 in)

Then,
400 meter Run

The "Elmsy" British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.