“Bear - Pull Up, Dip & Sit Up” WOD

Gunter base gym work out.

Completed 5 sequences of PC, FS, PP, BS, PP (Bear Complex) then 10 Pull Ups, 15 Dips and 20 Weighted Sit Ups (Full Stack) for 5 Rounds!

HaPpY nEwYeAr 6AM Athletes!

See you in 2019.

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"Martin Luther King, Jr." Hero WOD explained!

• 2 Rounds for Time
• 19 Wall Ball Shots (20/14 lb)
• 29 Strict Pull-Ups
• 39 calorie Row
• 19 Man Makers (2 x 25/20 lb dumbbells)
• 68 Toes-To-Bar 

This "Martin Luther King, Jr." Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The first 2 numbered movements are the year Dr. King was born: 1929. The 3rd/4th combined movement are how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. 

Remember: Dr. King gave his historic "I Have A Dream" speech.

• Great WORK 6AMers!

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“Martin Luther King Jr” Hero WOD

Today was Hero WOD day and the "Martin Luther King Jr" workout was an OUTSTANDING way to finish off the week!

Nice WORK Perry!

“Bad Karma - Curl & Press” with Deadlift Steady State!

KaBOOM John and Perry!

45lbs Strict Curls, 65lbs Strict Presses and 225lbs Drop Dead Lifts!

It looks like this:
Curls 50-40-30-20-10
Deads 10–10-10-10-10
Press 10-20-30-40-50

Round 1 was 50 Curls, 10 Deads, 10 Presses. Round 2 was 40 Curls, 10 Deads, 20 Presses and so on. :)

“Murph Complex” or “Murph w/ Weighted Vest”

KaBOOM! Bill and Perry tackled today's WOD with DETERMINATION!

Bill did the Murph w/ The Bear and Perry did his Murph with a 25lbs vest. You gotta love it!

Nice job brothers.

Monday “Pull, Dip, Bear w/Sit Up” WOD

Christmas Eve WOD!

Five Rounds:
5 Weighted Pull Ups (#35)
5 Weighted Dips (#35)
5 Bear Sequences (#85)
25 Weighted Sit Ups (Full Stack)

Ho, ho, ho... Merry Christmas!

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Friday Hero WOD “Murph”

Nice job AGAIN 6AM Athletes!

6AM Athletes Thur 20 Dec 2018 "12 Days of Christmas"

Yes – we played it AGAIN.  Merry Christmas

 

Ronnie, Bill, Brandon, John, and Matty

 

 

“12 Days of Christmas”

Christmas WOD

·         For Time

·         1 Sumo Deadlift High-Pull (75/55 lb)

·         2 Thrusters (75/55 lb)

·         3 Push Press (75/55 lb)

·         4 Power Cleans (75/55 lb)

·         5 Power Snatches (75/55 lb)

·         6 Kettlebell Swings (53/35 lb)

·         7 Pull-Ups

·         8 Knees-to-Elbows

·         9 Box Jumps (24/20 in)

·         10 Double-Unders

·         11 Burpees

·         12 Overhead Walking Lunges (45/25 lb Plate)

 

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

 

 

6AM Athletes Wed 19 Dec 2018 "Kelly"

Ronnie, Matty, Brandon, Bill, John, Perry

 

Warm Up

400m Row

50 Push Ups

50 Sit Ups

 

WOD “Kelly”

5RFT

30 Wall Balls (20lb)

30 Box Jumps

1 Lap Run

 

6AM Athletes Mon 17 Dec "Tommy Mac"

Perry, John, Brandon, Matty

 

“Tommy Mac”

Hero WOD

·         2 Rounds For Time

·         12 Burpees

·         12 Thrusters (115/75 lb)

·         12 Burpees

·         12 Power Snatches (115/75 lb)

·         12 Burpees

·         12 Push Jerks (115/75 lb)

·         12 Burpees

·         12 Hang Squat Cleans (115/75 lb)

·         12 Burpees

·         12 Overhead Squats (115/75 lb)

 

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."

 

14th DEC 2018 Friday Hero WOD

WOD - McGhee

Warm-up - 400 meter

30 minute AMRAP of the following -

5 deadlifts (275 lbs)

13 push-ups

9 box jumps (24 in)

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6AM Athletes Thur 13 Dec "Three Wise Men"

John, Tim, Perry

 

Warm Up

400M Row

 

WOD

“Three Wise Men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes (Jeremy)

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes (Ben)

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes (Beau)

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lbs)

 

Cash Out

1 Min Plank,1 Min Sit ups,1 Min Plank, 1 Min Sit ups

 

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.

 

Wed Workout

Wed 12 Dec 2018

WOD - By 3,6,8,12,9,6,3 Reps for time

Back Squats - 135/95 lbs

Bench Press - 135/95 lbs

Pull-ups

Weighted Sit-ups - 45/25 lbs

Tuesday 11 Dec 2018

6AM Athletes Mon 10 Dec 2018 30Min AMRAP

Brandon, Tim, Matty, John

 

Used Erin’s WOD on the Board

 

30 Min AMRAP

20 Cal Row

15 KB Swings

10 Box Jumps

5 Push Ups

1 Min Rest

 

 

Friday 7 December “No Weight Frank”

6 December WOD

A new favorite for the 6am-ers! Karan meets The Bear!

Monday 3 December: John and Brandon knocking out "Cindy"! Great start to the week!