Jake’s Son WOD - “Isaac #5”

“Hard Candy” WOD

Outstanding WORK brothers! John, Brandon, Jake and Mandy 'knocked down' in today's WOD.

AMRAP (was initially an optimistic 5 RFT) of:

20 Archer Pull-ups
40 Explosive Push-ups
60 Explosive Air Squats
80 T2B

Warm up and or Cool down was 100 Sit Ups and 100 Diamond Pushups.

6AM Athletes Fri 26 Jul 2019 "Linda"

John, Matty, Brandon

 

Warm Up – On  your own

 

WOD “Linda”

10,9,8,7,6,5,4,3,2,1 reps each for:

Deadlifts

Bench Press

Power Clean

 

Oldie but goodie.

 

“Bill’s 1 Rep” WOD

Nice work brothers!

Bill, John, Matty, Jake and Brandon executed Bill's 1 Heavy Rep, 30 Minute WOD in an honorable fashion. No slack given and non received. KaBOOM!

Also celebrated Claire's BiRtHdAY with 53 Burpees! :)

6AM Athletes Wed 24 Jul 2019

Ronnie, Tim, Ann, Kyle, John, Bill, Brandon

 

Warm Up

5min Row

100 Sit ups

100 Diamond Push Ups

 

WOD

EMOM 14 Min

5 Dead lifts (135lbs)

5 Burpees

Do 4 sets on the minute, rest 1 min – repeat 3 times for a total of 14 minutes.

 

 

John M Hennigan, NH-04, DAF

AFLCMC/HIBD

Civil Engineering Systems Section

Bldg 856 Rm 208

201 E. Moore Drive

MAFB-Gunter Annex, AL 36114

Comm: (334) 416-6863  DSN:596-6863

Email: john.hennigan@us.af.mil

 

“Boss Tim’s Favorite” WOD

Nice job 6AM Athletes Anne, Tim, Bill, John, Jake, Brandon and Kyle.

Warm up-100 Sit Ups and Diamond Push Ups.

WOD-15 Minute EMOM of Deads and Burpees!

“Bad Karma - Bi/Tri”

Nice work Bill, Tim, Matty, John, Brandon and Jake!

Warm Up: 100 Diamond Push Ups, 100 Sit Ups

Technique: Explosive Pull Up, Push Up and Squats

WOD:
Curl 50-40-30-20-10
Rev Curl 10-20-30-40-50
Weighted Sit Ups 30-30-30-30-30

6AM Athletes 22 Jul 2019

Tim, Anne, John, Matty, Brandon

 

It’s someone’s B-Day!  Let’s do burpee’s!

 

Warm Up

62 Burpees

 

WOD

5RFT

5 Pull Ups

10 Push Ups

15 Air Squats

 

22 July 2019 - Easy Monday

“Karen meets Fran” or “Murph” WOD

Nice job Brandon and Jake! :)

Wednesday 17 July

Just BRANDON and Jake tearing it up!

“The Seven” Hero WOD

Nice work JOHN! :)

“Snatchin’ Barbara” WOD

Bill and John nailed it this morning!

5 Rounds For Time of 6 Snatches, 20 Pull Ups, 30 Push Ups, 40 Sit Ups and 50 Air Squats. KaBOOM!

Friday, 5 July “Murph” WOD

Enough said.

“See-Do: Deck Of Cards” w/ Jeremiah

Nice job John, Matty, Brandon and Jake!

Enjoy your Fourth of July 6AM Athletes.

Regular gym hours Friday so... for those of YOU who are brave enough, join me and let's do the "Murph" for FUN! Same time, same place. Let's do this!

“Stay Tight - Dead’s and Abs”

Nice work Jake, Tim, Blair, John, Matty and Brandon!

“Fight Gone Bad” WOD

Nice job 6AM Athletes! 

Welcome Jeremiah and welcome back John. 

• 3 Rounds For Total Reps in 17 minutes
• 1 minute Wall Balls (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Background: "The origin story of "Fight Gone Bad" is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. "It's like a fight gone bad," Penn replied, supplying the name for one of CrossFit's most challenging—and notorious—workouts." -MuscleAndFitness.com

The "Fight Gone Bad" WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 1, 2004 (041201).

Sent from my iPhone