“Clean Core” WOD

Nice work AGAIN Brandon!

ALTERNATING Eight - 50 Rep Core movements (see board) and Eight - 5 Rep Power Cleans. Any order, just finish moments before advancing. The PC's are to be moderately heavy.

BOOM!

“Brandon’s Beat Down” WOD aka “The Seven” Hero’s WOD

Brandon put a 1K Meter Row as a starter to today's WOD. Nice job brother!

• 7 Rounds For Time
• 7 Handstand Push-Ups
• 7 Thrusters (135/95 lb)
• 7 Knees-to-Elbows
• 7 Deadlifts (245/165 lb)
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-Ups
• 
  
• A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
  
  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 
  

Well done 6AMers!

“Matty’s Madness” WOD

Nice job Cassie, Dave, Tim, John, Gunner, Quinton and Matty!

See Matty's creative spirit in the pic below. :)

“Bert” Hero WOD

Nice job Matty, John and Brandon!

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

"U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings' fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori."

Sent from my iPhone

“Fran via Karen-Like” WOD

Outstanding work Matty, John and Brandon!

150 reps of Thrusters and 150 reps of Pull Ups. You gotta love it!

“BARBARA, CANDY-Like” WOD

KaBOOM Matty, John and Brandon! Excellent work brothers.

Five Rounds For Time:

20 Pull Ups
40 Push Ups
60 Sit Ups
20 Squats

“YOU TELL me!” WOD

Brandon and Perry created today's work out. GREAT Job brothers!

AMRAP = 3 to 6 rounds.

(1) Bear Complex, 5 sequences with 95#\135#
(8) Bench Press with 135#\185#
(5) Back Squat with 185#
(8) Bent Over Row with 135#

KaBOOM!!!!

“Just TWO Reps” WOD

KaBOOM Anne, Tim, Brandon and John! Well done 6AMers.

6AM Athletes Wed 13 Feb 2019 "Candy"

Just John today

Due to a mental deficiency I decided to have a little “Candy”

 

Warm Up

1000M Row

 

WOD “Candy”

100 Pull Ups

200 Push Ups

300 Air Squats

 

“Just ONE!” WOD

Wall Climbers, Floor L-Sit, Rig Windshield Wiper, Pistol and, Turkish Get Up.

Warm Up was 'finishing' Watson.

Nice job Brandon and John!

You'll like this one Nick-mister! :)

Background “Watson” Hero WOD

Dedicated to David Watson, 23 years old of the 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009.

Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Drane who also died in the same month.

Well done 6AMers!

“Watson” Hero WOD

Nice job Brandon and John!

• For Time
• 59 Pull-Ups
• 23 Push-Ups
• 400 meter Row
• 59 Ground-to-Overheads (75lbs)
• 23 Toes-to-Bars
• 400 meter Row
• 59 Wall Ball Shots (20lbs)
• 23 Burpees
• 200 meter Row
• 200 Sit Ups
• 200 meter Run
• 23 Burpees
• 59 Wall Ball Shots (20lbs)
• 400 meter Row
• 23 Toes-to-Bars
• 59 Ground-to-Overheads (75lbs)
• 400 meter Row
• 23 Push-Ups
• 59 Pull-Ups

Sent from my iPhone

Friday 8 February 2019

“5/50” WOD

Nice work Brandon, Matty, John and Bill! :)

6AM Athletes Wed 6 Feb 2019

John, Matty, Brandon

 

Warm Up

500m Row

PVC Stretching

 

WOD

5RFT

15 Wall balls (20lbs)

15 Box Jumps

15 KB Swings

1 Bear Complex (115 lbs)

“Candy” WOD

Nice job Matty and John!

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

"Candy," one of CrossFit's classic "Girls" workouts, was first posted on crossfit.com as the workout of the day (along with Maggie) for Friday, July 28, 2006.

6AM Athletes Mon 4 Feb 2019

Think the threat of no water at the gym scared everyone off

 

Tim and John braved no water in the gym

 

WOD

4RFT

15 Cal Row

20 Toes to Bar

15 Wall balls

10 Box Jumps