Tuesday “OLY ABs:7/31”

Nice work 6AMers!

Monday “Candy meets Isabel” WOD

Nice work Anne, Tim, Bill, John and Sean.

Friday Hero WOD “The Seven”

Nice work EVERYONE!

Thursday “Deck of Cards with OLY”

Clubs - Power Clean,
Diamonds - Hang Clean,
Hearts - Thruster,
Spades - Snatch and,
Jokers - Over Head Squat.

Face cards, Aces and Jokers are 10 Reps, Number Cards are what they are!

Wednesday “Under-Ground Strength” WOD

KaBOOM!

Mattie, JOHN and Ricky completed 6 RFT of 1 Wall Walk Ups, 2 Pistols, 3 Deadlifts, 4 Military Press, 5 Tire Flips, 10 seconds of the Battle Rope and 1 Lap Farmers Carry!

Tuesday “Linda-Like” WOD

Matty, Ricky, Blair and John 'knocked down' another good performance with the 10-9-8-7-6-5-4-3-2-1 reps of Bench Press, Front Squat, Power Clean and Pull Ups! Blair substituted Deads for the PC. He rode 'em down too! Nice work Boss!

Monday “Gunter 500” Core/Midline WOD

Matty, Rick, Tyler, Blair and John got busy with an old distantly familiar WOD. It's been 2 weeks at least since we did a Core/Midline workout like today's WOD.

We introduced a new movement... "Hips 2 Bar!" H2B is one key component of a Muscle Up progression that requires a lot of hip pop! Revive the dead hip!!!!

Nicely done 6AMers and welcome back Rick and Tyler!

Day 5 of Hero Week “Loredo” WOD

KaBOOM! Bill, Blair and Mattie nailed today's WOD of 6 RFT, 24 Air Squats, 24 Push Ups, 24 Lunges and 500M Row.

Day 4 of Hero WOD week “343”

OJ, Mattie, Nick, John, Tim, Blair and Bill did an OUTSTANDING job with this WOD!

Tough but, very rewarding. You knew you accomplished something with this workout. We WILL do it AGAIN for the BENEFIT of those who did not experience the joy of 'getting it done!'

Day 3 of Hero Week... “Nutts” WOD!

Bill, Nick and John kicked butt with the "Nutts" Hero WOD!

Tuesday Day #2 of Hero Week “Hammer” WOD

Tim, Blair, John and Nick knocked it down this morning!

Monday Day 1 of Hero WOD Week “Adam Brown”

Nice work Blair, Tim, John, Bill, Nick and Christian.

Welcome Christian! Christian was our number 1 finisher today! Excellent work brother.

Friday Hero WOD “Murph”

Good work again Lisa, Perry, Blair, JOHN, Matty, Brandon and Nick.

Thursday “Filthy Fifty” WOD

WOD was only 10 movements, 50 reps each FT!

You could do it in any order, scale to your capability but finish all 50 reps in movement before advancing to the next movement.

Warm up included 100 Sit Ups and/or 100 Push Ups too.

Well done Tim, Blair, Bill, John and Nick.

6AM Athletes Wed 11 Jul 2018 "Hotshots 19"

John, Blair, Mack, Brandon, Nick

Very crowded in the gym today. SNCO academy is in session and we shared the gym with a group of 40ish students. They will be back Fri. Also the Gym will not have hot water Monday 16th.

Warm Up
100 Sit ups
50 Dips

HERO WOD "HOTSHOTS 19"
*6 Rounds For Time
*400 meter Run (2 Laps)
*30 Air Squats
*19 Power Cleans (135/95 lbs)
*7 Strict Pull-Ups

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona - resulting in the deadliest wildfire ever in Arizona.

6AM Athletes Tues 10 Jun 2018 "Fight Gone Bad"

John, Bill, Blair, Brandon, Nick, Mack

Warm Up
400m Row
For over achievers
100 Sit ups
50 Dips

WOD "Fight Gone Bad"
4Rds
1min Wall Balls (20lbs)
1min SDHP (75lbs)
1min Box Jumps (20")
1min Push Presses (75lbs)
1min Row (max resistance)
1min Rest

Monday “Matty Brown” Hero WOD.

Well done 6AM Athletes!

Our Sean getting the job done with Hero WOD “Sean” KaBOOM!

Well done brother.

Ten Rounds of 11 Chest to Bar Pull Ups and 22 Front Squats with 75lbs is some very respectful WORK!

Friday “This or That” WODs

"This" was Hero WOD "Sean" and "That" was a 10 RFT of 5 Chin Ups, 10 Dips and 15 Weighted Sit Up w/45lbs Plate.

Our Sean and Nick executed the Hero WOD and the new guy Tyler did a modified "That" WOD.

Nice job Athletes!

Thursday “Sean” Hero WOD

Well Done John!

Tuesday “7/4/1776” WOD

Nice work and HaPpY fOrTh Of JuLy weekend!

Monday Girls WOD “BARBARA-Like Warm Up, Heat and Cool Down”

KaBOOM!

Four Rounds of 20, 30, 40 & 50 Reps sounded doable.

1st round was Pull Ups, Push Ups, Sit Ups and Air Squats.

2nd and 3rd rounds were Chest to Bar, Bench Press, Weighted Sit Ups and Over Head Squats.

4th round was a repeat of the first.

BARBARA is normally 5 Rds but, rounds 2 & 3 really turned up the heat!