6AM Athletes Thur 30 Aug 2018 "Diane"

Bill, John, Matty, Nick

Warm Up
On your own then Get'r Done with the WOD

Continuing our series of Girls WODs this week with Diane
21-15-9
Hand Stand Push Ups
Deadlifts

Wednesday: Day 3 Girls Week “Cindy”

Excellent work this morning Bill, John and Nick-mister! :)

• AMRAP in 20 minutes
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Background: "Cindy," typically thought of as one of CrossFit's classic "Girls" workouts, has been around since 2005, but was not actually not named as one of "The Girls" in a 2010 CrossFit Journal article. Despite that, it remains one of the most popular CrossFit workouts.

"Cindy" was first posted on the CrossFit Main Site as the workout of the day (along with "Mary" - which was officially added to the list of The Girls in the same Journal article linked above) for Saturday, May 14, 2005. They described the workout as "Chelsea's less patient twin sister."

Tuesday: Day 2 Girls Week “BARBARA”

Nice job Anne, Tim, Bill and John!

• 5 Rounds For Time
• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats
• "Barbara," one of CrossFit's first six "Girls" WODs, was first posted (without a name) on crossfit.com as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn't until later that year (September 27 (030927)) that the workout appeared with the name "Barbara" and specified only 3 minutes rest between rounds (this was the standard used in future posts as well).
  
  A September 2013 CrossFit Journal articlestated: ""Angie," "Barbara," and "Chelsea" are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts' aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims."

Monday : Day 1 Girls Week “Angie”

• For Time
• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Air Squats
• 
  
• "Angie," one of CrossFit's first six "Girls" WODs, was first posted on crossfit.com as the workout of the day for Saturday, April 16, 2005 (050416).
  
  A September 2013 CrossFit Journal articlestated: ""Angie," "Barbara," and "Chelsea" are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts' aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims."

Sent from my iPhone

Friday “The Murph” Hero WOD

KaBOOM! John and Nick experienced the Murph this morning.

John gets EXTRA CREDIT for supplementing "Sit-Ups" into the already challenging Hero WOD. I'm proud of YOU brother and thank you continuing to strive for excellence in your physical conditioning!

Well Done again 6AMers.

Thursday “8/23 Oly ABs /OBs” WOD

Excellent work John, Bill and Brandon!

6AM Athletes Wed 22 Aug 2018 "Incredible Hulk"

Bill, John, Tim, Branden

Warm Up
500m Row
50 Sit Ups

WOD "Incredible Hulk"
20 Min AMRAP
5 Deadlifts (Rx 115/75)
5 Hang Cleans (Rx 115/75)
5 Front Squats (Rx 115/75)
5 Push Press (Rx 115/75)
5 Back Squats (Rx 115/75)

Tuesday “Heather (Heyer)” Hero WOD

Nice job Anne, Tim, Bill, John, Brandon and Nick! :)

Monday “10-15” WOD

Thanks Bill and John for keeping the 6AMers going the last couple of weeks. :)

Nice work today Anne, Tim, Bill and Mattie!

Today's "10-15" WOD was 15 movements, 10 reps each, any order, scale as needed for 1 or 2 rounds. Too easy for most but, just enough for a few of us!

6AM Athletes Thur 16 Aug "Grace"

John, Bill, Brandon, Nick, OJ, Matty, Gavan (Welcome!), Gunner

Warm Up
500m Row
PVC

Technique
Review the Clean and Jerk

WOD "Grace"
30 Clean and Jerks (135lbs Rx)

Post WOD Technique
Reviewed "The Bear Complex" in anticipation of running the complex next week.

6am Athletes Wed 15 Aug "Fran on the Ground"

John, Bill, OJ, Brandon, Nick

Warm Up
500m Row
PVC

WOD "Fran on the Ground"
3RFT
21-15-9
Cleans (Rx 135 but most did 95lbs)
Push Ups (on the bar)

6AM Athletes Tues 14 Aug "Elizabeth"

John, Bill, Matty, OJ, Nick

Warm Up
500m Row
PVC

WOD "Elizabeth"
3RFT
21-15-9
Cleans (Rx 135lbs)
Ring Dips

6AM Athletes Mon 13 Aug

John, Matty

Warm Up
500M Row
PVC

WOD "John's Choice"
5RFT
10 Wall balls
10 Kettlebells (46 lbs)
10 Push ups
10 Pull Ups
10 Push Presses (95 lbs)

6AM Athletes Fri 10 Aug 2018 "Jordan"

Friday Hero WOD

John, Matty (Guess we scared everyone else away)

Warm up
500M Row
PVC

"JORDAN"
HERO WOD
*For Time
*100 Kettlebell Swings (24/16 kg)
*100 Sit-Ups
*100 Air Squats
*100 Push-Ups

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

6AM Athletes 9 Aug 2018 "Blair's Celebration"

6AM Athletes Thur 9 Aug 2018 "Blair's Celebration"

Blair, Bill, John, Tim, Anne, Matty, OJ participated in this 300 movement celebration

Sad day for the 6AM Athletes
We bid farewell to Col(sel) Blair Morris
Blair has been a regular member of group and has been an inspiration to all of us. He will be moving on to the Washington DC area where he is looking forward to running on the Potomac.

Today we celebrated his commitment to physical fitness with the WOD "Blair's Celebration". One of his favorite style WODs is "underground strength" with many different movements for total body fitness.


WOD "Blair's Celebration"
3 Rounds for Time
10 Deadlifts (225lbs)
10 American Kettlebell Swings (56lbs)
10 Push Press (95lbs)
10 Box Jumps
10 Dips
10 Tire Flips
10 Wall Balls (20lbs)
10 Sit Ups
10 Pull Ups
10 Evil Wheels

6AM Athletes Wed 8 Aug 2018 "Diane"

Tim, Anne, Bill, John, Nick

Warm Up
On your own

WOD "Diane"
3RFT
21-15-9
Deadlifts (225lbs)
Hand Stand Push Ups

6AM Athletes Tues 7 Aug 2018 - Christine on the Farm

Bill, John, Blair, Mattie (Ronnie did an early workout and Nick came in for a late workout)

Warm Up
On your own

WOD - "Christine on the Farm"
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
1 Lap Farmers Carry

Added the "Farm" theme to the basic "Christine" girls WOD

6AM Athletes Mon 6 Aug 2018 - Barbara

Ronnie, Bill, John, Blair, Matty, OJ, Nick

Warm Up
On your own

Early Bird
50 Dips

WOD - Barbara
5RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Friday “Badger” Hero WOD

Well Done Bill and Matty!

Wednesday “Annie, Are YOU ok?” WOD

KaBOOM!

Sean, Brandon, Bill and John 'cut loose' on this 21-15-9, 6 movements WOD.