Wednesday’s Core/Midline “Stay Tight” Dead’s and ABs

Well done 6 AMers!

Tuesday “Steel Rain” WOD

Well Done. 

"Steel Rain" is one of several qualifier WODs from the 2017 Battle of Britain Throwdown competition - an annual individual competition in the UK. It was announced on January 22, 2017.

• For Time
• 21 Wall Ball Shots 
• 21 Cleans 
• 15 Wall Ball Shots 
• 15 Cleans 
• 9 Wall Ball Shots 
• 9 Cleans 
• 9 Pull Up Dips
• 9 Thrusters 
• 7 Pull Up Dips
• 7 Thrusters 
• 5 Pull Up Dips
• 5 Thrusters 

KaBOOM! 

Friday “Candy” Girls WOD

Nicely done 6AM athletes!

• "CANDY"
• 5 Rounds for Time
• 20 Pull-Ups
• 40 Push-Ups
• 60 Air Squats

Thursday “The Don” Hero WOD

Well DONe 6AMers!

• For Time
• 66 Burpees
• 66 Deadlifts 
• 66 Box Jump 
• 66 Kettlebell swings 
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thruster 
• 66 Wall Ball Shots 
• 66 Burpees
• 
  

Wednesday Girls WOD “Dianne”

21-15-9 of Hand Stand Push-Ups (HSPU) and 225# Dead Lifts!

Nice work 6AMers. :)

Tuesday “Fran” WOD with Shof!

Nice surprise!

Mr. Shofner, Boss TIM, Boss Blair, Bill, John, Nick and Brandon executed a 21-15-9 of 95# Thrusters and Pull Ups! KaBOOM!!!!

Monday Girls WOD “Linda”

Great job 6AMers!

Nice "Active" recovery day from the "Murph" on Saturday at CrossFit's Project 9 at Maxwell.

You ALL made me proud as always!

Chris and Katie have pics and plan to post on this site. More to come.

Thank you Chris, Katie, Nick, Perry, John, Bill and Blair. Saturday was a BLAST! :)

Thursday “Fran” WOD

Only 2 movements: Thrusters with 95# and Pull Ups, 21-15-9 FT. 

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on crossfit.com as the workout of the day for November 21, 2004, but it created by CrossFit founder Greg Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast. Watch "The Story of Fran."

The many variants of "Fran" include "Heavy Fran," "Fractured Fran," "Strung-Out Backwards and Upside-Down Fran," "Franzilla," "Frantasy Land"

A September 2013 CrossFit Journal articlestated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn't seem so. The middleweights seem to suffer at both ends."

Sent from my iPhone

Wednesday Core/Midline “Triple Nickle” WOD

Well done 6AM Athletes!

6AM Athletes Tues 15 May "Air Force"

Bill, John, Jake, Clint, Nick, Rishi, Adam, Katie, Walt, Brandon

Warm Up
100 Sit ups
500M Row
PVC

WOD - Air Force
For Time
20 Thrusters (95/65 lbs)
4 Burpees
20 Sumo Deadlift High-Pulls (95/65 lbs)
4 Burpees
20 Push Jerks (95/65 lbs)
4 Burpees
20 Overhead Squats (95/65 lbs)
4 Burpees
20 Front Squats (95/65 lbs)
4 Burpees

Reminder - Several of the 6AM Athletes will be doing the "Murph" at the Maxwell gym Saturday, 19 May, sponsored by the "Project 9" Crossfit. Please come join us!

Monday “Annie” meets “Jackie”

Annie 50-40-30-20-10 of Double Unders and Sit Ups FT

Jackie 

• For Time
• 1,000 Meter Row
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

Sent from my iPhone

Friday Hero WOD “Wittman”

• 7 Rounds For Time
• 15 Kettlebell Swings (1.5/1 pood)
• 15 Power Cleans (95/65 lb)
• 15 Box Jumps (24/20 in)

Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 

Thursday Oly Day “The Bear” WOD

5 Rounds For Load

• Complete 7 Unbroken Sets of this Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Nice WORK everyone!

Wednesday Core/Midline “80/20 ABs, Obs and Oly” WOD

Very good 6AMers!

6AM Athletes 8 May 2018 "Linda w/Thrusters"

Bill, John, Jake, Blair, Rishi, Terrance, Tim, Brandon, Kyle, Walt

WOD Linda w/Thrusters
10,9,8,7,6,5,4,3,2,1
Bench Press
Deadlift
Thruster

Bill mixed it up today with thrusters with the Linda WOD. He thinks power cleans are too easy.

Monday BARBARA WOD!

20, 30, 40, 50 of Pull Ups, Push Ups, Sit Ups and Air Squats respectively 5 Rounds For Time (RFT).

Nice work AGAIN 6AMers!

Friday Hero WOD “Jack”

• AMRAP in 20 minutes
• 10 Push Presses (115/85 lb)
• 10 Kettlebell Swings (1.5/1 pood)
• 10 Box Jumps (24/20 in)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Well Done 6AMers!

Thursday “Push, Dip and Swing” WOD

30 minute AMRAP of 5 HSPUs, 10 Ring Dips and 15 American KB Swings.

Started off with "Stop to Throat" 500M Row for Warm Up.

Wednesday Core/Midline “Sweet 100’s”

Nice work 6AMers!

Tuesday Oly WOD “The Bear”

• 5 Rounds For Load
• Complete 7 Unbroken Sets of this Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Most excellent work 6AMers!