”BARBARA” WOD

Well done Bill, Matty, John, Tim, Jordan and Brandon.

First day in main GUNTER Gym. I sure do miss the Annex Warehouse!

> 5 RFT
>
> 20 Pull Ups
> 30 Push Ups
> 40 Sit Ups
> 50 Air Squats

“The Bear” Complex

Matty, Bill and Jordan 'rocked' the BEAR this morning.

We used our last successful Max Bear weight and went for 5 Rounds in steady state fashion.

A 'Gasser' for sure!

“1 Rep Max” WOD

Nice job Everyone!

“Randy” Hero WOD

Well done Jordan, John, Matty, Brandon and GLADYS! 75 Power Snatches with #75. 

"Randy" is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFitwebsite 13 February 2008.

“Hang In There - For Load” WOD

Well done GLADYS, John, Jordan, Earl, Brandon and John.

5-10-15 reps of Evil Wheel, Thrusters, Power Cleans - ADDING weight each round for 5 Rounds while HANGING ON the BAR! No release. :)

Nice job 6AMers.

Annex GYM (Old commissary warehouse) CLOSED 30 September thru 14 October

Starting next week 6AM Athletes will WOD in the Gunter main GYM.

Why? Rubber flooring will be reattached to the entire warehouse. This time is required to remove, reinstall and cure flooring.

“BARBARA - Like” WOD

Well done GLADYS, Bill, John, Tim, Jordan and Brandon.

3 RFT

20 Weighted Pull Ups
30 Bench Press
40 Weighted Sit Ups
50 Goblet Squats

“Gunter 500” Core/Midline WOD

Nice job Brandon, Matty, John and Jordan.

Thursday 18 Sep 2019

Brandon, John, Matty, Jeff, Gladus and Jordan killed it on this short but sweet WOD! Great work y'all!!!

“Air Force” WOD

Nice job Gladys, Brandon, Jordan, John and Matty!

Modified Air Force...

Warm Up - 100 Sit Ups and 100 Push Ups then...

• 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 after completing 10 reps of each movement. 

"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)

Well done 6AMers and HaPpY bIrThDaY USAF! KaBOOM!

Tuesday 17 September 2019

Brandon and Gladys crushed Bad Karma!

Welcome Back: With “Adrian” Hero WOD

Excellent WORK Earl, John, Matty, Jordan, Mentor and Brandon! 

Too good to miss. We PLAYED our Friday WOD AGAIN this morning!

ADRIAN

Who: U.S. Army Sgt. 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED.

The WOD:

Complete 7 rounds of the following for time: 

3 Forward Rolls/ Evil Wheel
5 Wall Climbs
7 Toes-to-Bars
9 Box Jumps (30″),

This may be the first time you've seen a forward roll in a WOD, but second maybe to handstand walking, this move is about as gymnasty as it gets. Plus, with the Regionals have been progressing, you might just see these in 2019. We're onto you Castro. :)

“Adrian” Hero WOD

Nice job Matty!

ADRAIN

Who: U.S. Army Sgt. 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED.

The WOD:

Complete 7 rounds of the following for time: 

3 Forward Rolls/ Evil Wheel
5 Wall Climbs
7 Toes-to-Bars
9 Box Jumps (30″),

This may be the first time you've seen a forward roll in a WOD, but second maybe to handstand walking, this move is about as gymnasty as it gets. Plus, with the Regionals have been progressing, you might just see these in 2019. We're onto you Castro. :)

“2 Rep Heavy” WOD

KaBOOM Matty and Jordan!

Two Reps each of 185# Bench, 315# Dead's, 165# Front Squats, 80# Curls, 60# Weighted Sit Ups and Archer Pull Ups... in a 30 Minute AMRAP. Gotta LOVE it!

“9/11 Tribute” WOD

Nice work TIM and Jody. 

This Hero / Tribute WOD, originally attributed to CrossFit Bel Air (Forest Hill, MD) via the CrossFit forum in 2013 was later modified by Hay Camp CrossFit (formerly CrossFir Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

• For Time
• 2001 meter Run
• 11 Box Jumps (30/24 in)
• 11 Thrusters (125/85 lb)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (175/115 lb)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bar
• 11 Deadlifts (170/115 lb)
• 11 Push Jerks (110/75 lb)
• 2001 meter Row

“Boss Tim’s WOD”

Tim, Matty and Mintor: Just a simple 2 movement, timed workout.

The Fundamentals... Dead's and Burpees, 15 minutes... Every Minute On the Minute (EMOM).

Started out with 100 Sit Ups, 100 Diamond Push Ups and 10 Thrusters for OUR Warm Up.

Well DONE 6AM Athletes!

“Deck O’ Cards - Gym/Oly”

Nice work Jordan, Matty, Mentor and Tim!

“Murph - Like” WOD

John and Jordan created a variation of the "Murph" by substituting their own movements... in place of the normal 100, 200 & 300 Pull Up, Push Up and Air Squat Murph movements.

Well done brothers.
>

“Fran” WOD

John and Jordan: 21-15-9 RFT of 95# Thrusters and Pull Ups.

Enough said.

6AM Athletes Wed 4 Sep 2019 "Wall Ball Wednesday"

Tim, John, Brandon

 

Warm Up

500 M Row

50 Push Ups

50 Sit Ups

 

WOD

10 Wall Balls EMOM  for 20 min

1 min break at 5, 10, and 15 minute points

For a total of 170 Wall Balls in the 20 minutes

 

That’s all. 

 

 

 

“Bad Karma - Arms and Abs” WOD

Nice job Bill, John, Brandon and Jordan.