Monday, April 30, 2018
Monday Girls WOD “Frelen”
Welcome Zack!
Friday, April 27, 2018
Thursday, April 26, 2018
Thursday WOD “Murph”
TIM, Blair, WALT,JOHN, Jake, Kyle, Terrance and Brandon kicked butt on today's WOD.
Welcome Brandon! First day, first WOD, Full Murph under 45minutes. Yep, you'll FIT right in with the 6AMers!
Wednesday, April 25, 2018
Wednesday Core/Midline “30/50 OLY ABs” WOD
Started out with 10 Handstands, 10 Burpees and 8 various Oly and Ab movements (30/50 Reps) and finished off with 10 more Burpees.
One overachiever got in a light Bear Complex with 45 Plate Over Head Carry to serve as his 'cool down' post today's WOD. Nice work BILL! :)
Tuesday, April 24, 2018
Tuesday “Justin” Hero WOD
30-20-10 Reps for Time
- Back Squats (bodyweight)
- Bench Presses (bodyweight)
- Strict Pull-Ups
Sent from my iPhone
Monday, April 23, 2018
Monday Girls WOD “Angie”
Finish all 100 before moving to the next movement.
Nice job 6AMers!
Friday, April 20, 2018
Friday Hero WOD “The Murph”
1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats and a 1 Mile Run. KaBOOM!
The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
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.
The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.
Many of our 6 AM Athletes are planning on doing the Murph with Project 9 at Maxwell on Memorial Day. More details to come!
Let's do this!!!!
The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
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.
The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.
Many of our 6 AM Athletes are planning on doing the Murph with Project 9 at Maxwell on Memorial Day. More details to come!
Let's do this!!!!
Thursday, April 19, 2018
Thursday “Devan’s Drive It!” WOD
Nice work Devan and 6AMers!
Devan authored today's challenge 21-15-9 FT of Thrusters, American Kettle Bell Swings and Hand Release Push Ups.
The WOD begins with a 1 Lap Run or 200m Row before each set of 21-15-9.
Nice combination of anaerobic and aerobic work.
Wednesday, April 18, 2018
Wednesday’s Core/Midline “Gunter 600”
JOHN brought it to my attention we actually did 1200 reps since the the Feet Up Abs/Obs are 400 reps total.
Ah, 100 vs 400... it's a perspective thing! We GOT IT! KaBOOM!!!
Tuesday, April 17, 2018
Tuesday’s “Helen” meets “Grace” WOD
Mudder Mike put it on us today!
Nice job everyone. :)
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
THEN......
Monday, April 16, 2018
Monday’s “32 Hokies” WOD
Virginia Tech "Hokies" Remembrance WOD
32 Hokies
7 rounds for time of: (2007, year of the shooting)
4 Squat Clean & Jerks (135/95#) (month)
16 Deadlifts (135/95#) (day)
32 Double Unders (Hokies)
April 16, 2007, Seung-Hui Cho took the lives of 32 innocent people, and injured 17 others in the largest peacetime lone gunman shooting spree in US history.
Friday, April 13, 2018
Thursday, April 12, 2018
Thursday’s “Karen” meets “Annie” WOD
Well done 6AMers!
- "Karen" For Time
- 150 Wall Ball Shots (20/14 lb, 10/9 ft)
- Double-Unders
- Sit-Ups
Wednesday, April 11, 2018
Tuesday, April 10, 2018
Tuesday’s “Nick” meets “Lynn” WOD
- 5 Rounds For Time
- 10 Dumbbell Hang Squat Clean (Nick)
- 6 Handstand Push-Ups on Dumbbells (Nick)
- Max Rep Bench Press Body Weight + 2 Rep assist (Lynn)
- Max Rep Pull Up +2 Rep assist (Lynn)
Monday, April 9, 2018
Friday, April 6, 2018
Friday’s Hero WOD “Hansen”
- 5 Rounds For Time
- 30 Kettlebell Swings (56#)
- 30 Burpees
- 30 Weighted Sit-Ups
This Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, May 2, 2009 (090502).
Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Well done 6AMers!!!!
Sent from my iPhone
Thursday, April 5, 2018
Wednesday, April 4, 2018
Tuesday, April 3, 2018
Tuesday’s OLY “Incredible Hulk” WOD
Warmed up with 100 Push Ups then did some Technique Work with DL, HC, FS, PP and BS.
"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)
Sent from my iPhone
Monday, April 2, 2018
Monday’s “Karen” WOD
A little bit of sit-ups, tire flips, kettle bell swings and battle ropes for a Warm-Up then, into 150 WallBalls for the WOD.
Well done.
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