Friday, May 31, 2019
Thursday, May 30, 2019
“30 Olys” WOD
30 Repetitions of 10 Olympic Lift Movements = A whole lot of FUN!
KaBOOM, KerPOW and KaBAM!
Wednesday, May 29, 2019
“Just ONE!” WOD
HSPU, Floor L-Sit, Rig Wiper, Pistol, TGU, DL and Evil Wheel.
Tuesday, May 28, 2019
Friday, May 24, 2019
“Bear - Something” WOD
Begin with 1 Bear sequence (PC, FS, PP, BS and PP), 5 Pull Overs (Touch Floor and Chest), 10 Weighted Sit Ups and finish with 15 Rig Wipers! Just 5 Rounds.
WOD board and playground pics attached for your enjoyment. Don't worry IF YOU missed out on the FUN! There WILL be more opportunities to come. :)
Enjoy your weekend 6AM Athletes.
Thursday, May 23, 2019
Wednesday, May 22, 2019
“Murph-Like” WOD
You pick 3 movements for your 100, 200 and 300 reps. Break them as required or go in 'concentrated' YOUR CHOICE! Just get it done. :)
Begin and end with 2000M Rows
Tuesday, May 21, 2019
Monday, May 20, 2019
”The Don” Hero WOD
Nice job Bill and Brandon!
REFLECTIONU.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
- For Time
- 66 Deadlifts
- 66 Box Jump
- 66 Kettlebell swings
- 66 Knees-to-Elbows
- 66 Sit-Ups
- 66 Pull-Ups
- 66 Thrusters
- 66 Wall Ball Shots
- 66 Burpees
- 66 Over Head Squats
Friday, May 17, 2019
“Linda ~ Lu” WOD
Well done brother!
Thursday, May 16, 2019
“The 300” WOD... for the “Spartan look!”
Well done Bill and Brandon!
- For Time
- 25 Pull-Ups
- 50 Deadlifts (135/95 lb)
- 50 Push-Ups
- 50 Box Jumps (24/20 in)
- 50 Floor Wipers (135/95 lb) (one count)
- 50 Kettlebell Clean-and-Press (1/.75 Pood) (alternating)
- 25 Pull-Ups
The entire workout is 300 reps.
"The 300", was originally used by the stuntmen training with Gym Jones for the 2007 film "300," to help them achieve the "Spartan look." The workout didn't originate from CrossFit, but has since been adopted as a popular benchmark workout by CrossFitters and functional fitness athletes around the globe.
Gym Jones first posted the workout online, on March 6, 2007, along with more details about the training regimen the actors followed.
Gym Jones first posted the workout online, on March 6, 2007, along with more details about the training regimen the actors followed.
Tuesday, May 14, 2019
“Quarter Gone Bad” WOD
Way to go Boss Blair, Brandon and Bill!
- 5 Rounds For Total Reps in 18 minutes
- 15 seconds Thrusters (135/95 lb)
- 45 seconds Rest
- 15 seconds Weighted Pull-Up (50/30 lb)
- 45 seconds Rest
- 15 seconds Burpees
- 45 seconds Rest
Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Well Done AGAIN 6AM Athletes!
Monday, May 13, 2019
“Candy” WOD
Boss Blair was back in the house! KaBOOM! Nice surprise brother and thank you for WODing with us AGAIN.
- 5 Rounds for Time
- 20 Pull-Ups
- 40 Push-Ups
- 60 Air Squats
"Candy" is a less frequently seen cousin of the popular CrossFit benchmark workout, "Cindy." One of CrossFit's classic "Girls" workouts, "Candy" was first posted on the CrossFit Main Site as the workout of the day (along with "Maggie)" for Friday, July 28, 2006.
Nice WORK 6AMers!
Some did a "Candy-Like" WOD with C2B, Ring Dip and OHS. :)
Friday, May 10, 2019
“Hammer” Hero WOD
KaBOOM! Bill, Matty, Jeff and Brandon 'Powered Through' today's workout. Nice job brothers!
- 5 Rounds For Time
- 5 Power Cleans (135/95 lb)
- 10 Front Squats (135/95 lb)
- 5 Jerks (135/95 lb)
- 20 Pull-Ups
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Thursday, May 9, 2019
“Dirty-Thirty w/ Bear Complex” WOD
I REALLY liked the 'Cap Stone Round' that finished off the WOD. :)
Tuesday, May 7, 2019
“The Bear”
Matty, Bill and Brandon... Strike again and nailed it!
- 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.
The oldest mention we've found of this popular CrossFit benchmark WOD is from the comments on a "rest day" post on the CrossFit main site from Tuesday, September 7, 2004 (040907), with more details discussed in the CrossFit.com forum on on December 12, 2007, where where one member clarified, "The complex isn't done for time. It's a strength and tenacity workout."
While there's no time limit, like other "for load" workouts (eg: CrossFit Total), the spirit is that the workout be completed in a single lifting session. A typical "Bear Complex" session may take an athlete 30-40 minutes with moderate rest between sets.
Monday, May 6, 2019
“Girls Gone Wild” WOD
Bill and Brandon 'flew' thru this WOD!
- 3 Workouts, Each For Time
- "Fran" at 0:00:
- 21-15-9 Reps of:
- Thrusters (95/65 lb)
- Pull-Ups
- Then, "Diane" at 4:00:
- 21-15-9 Reps of:
- Deadlifts (225/155 lb)
- Handstand Push-Ups
- Finally, "Amanda" at 8:00:
- 9-7-5 Reps of:
- Ring Muscle-Ups
- Squat Snatches (135/95 lb)
With a running clock complete each of the three workouts, "Fran," "Diane," and "Amanda," back-to-back-to-back, resting between each until the clock says to start the next workout. Score each workout separately, for time.
"Girls Gone Wild" is a benchmark WOD created by a popular functional training program by coach Ben Bergeron (we can't use the program's name) that includes within it three of the CrossFit "girls" workouts, "Fran", "Diane", and "Amanda".
The workout was first posted on their YouTube channel, then their website as the workout of the day for Monday, July 30, 2018.
The video featured six competitive CrossFit athletes, Katrin, Brooke, Jessica, Amanda, Ehea, and Camille, completing the workout in parallel, each of them posting elite times on all three workouts back-to-back-to-back.
They then issued a challenge to any competitor to finish "Fran" sub 3:00, "Diane" sub 4:00 and "Amanda" sub 5:00. The challenge was clearly aimed at other elite athletes since the list of those who can achieve this is a tiny fraction of a percent of normal humans.
Bill and Brandon made it look easy. Only thing that would have made this WOD better would have been 'school boy' John. He'd make it look like 'child's play!' KaBOOM!!
Friday, May 3, 2019
”The Murph” WOD
> John, Bill and Matty ran/rowed, Pull up'd, Push up'd, Air Squatted and ran/rowed again... 'Wide Open' in today's workout. Well done.
>>
Thursday, May 2, 2019
“Air Force” WOD
Well done Bill, John and Jeff!
- For Time
- 20 Thrusters (95/65 lbs)
- 20 Sumo Deadlift High-Pulls (95/65 lbs)
- 20 Push Jerks (95/65 lbs)
- 20 Overhead Squats (95/65 lbs)
- 20 Front Squats (95/65 lbs)
- 4 Burpees at the top of each minute
"Air Force" was originally a CrossFit Games Midwestern Sectional workout from 2010. It was first posted on the Games website, announced as the first event for the competition starting Saturday, February 13, 2010. See also: "Top Gun" (same workout, heavier weight)
Wednesday, May 1, 2019
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