“Murph” WOD

Well DONE Gladys, Brandon, John, Matty and Boss Tim!

Enough said.

Thursday 31 October 2019

Today was "The Murph"
Brandon: 1 hour flat
John
Matty
Ronnie
Gladus
All killed it!

Sent from my iPhone

“Dirty-Thirty” WOD

Well done GLADYS, Anne, Catrina, Boss Dany, Boss Tim, Brandon and John.

Welcome AGAIN Dany!!!

Tuesday 29 Oct 2019

John, Brandon and Catrina knocked out Fran!

“Candy, Bear or Fran” WODs

Candy WOD - Dany and Ronnie did 5 RFT of 20 Pull Ups, 40 Push Ups, 60 Air Squats and a 1 Minute Plank.

Bear WOD - John and Brandon did this Complex with #135.

Fran WOD - Eric and Jordan did this Girls WOD.

Nice job 6AMers!

“10X10” WOD

Nice job GLADYS, Jordan, Matty and Brandon!

Only 4 movements, 10 reps For 10 rounds.

Burpees, KB Swings, Weighted Sit Ups and Wall Balls.

Well done 6AMers.

“Bad Karma - Like” WOD

GLADYS, Jordan, Matty, WALT and Brandon 'knocked it DOWN' this morning!

Curl
50-40-30-20-10

Front Squat
10-10-10-10-10

Reverse Curl
10-20-30-40-50

Push Ups
50-50-50-50-50

Warm Up was 100 Sit Ups.

600 reps?! Not bad for a 'days work' at 6AM.

“Barb - 1 Minute Plank”

Well done GLADYS, Catrina and Brandon. Any variation of the 4 movements. :)

“Barb w/ 2 Minute Plank”

KaBOOM GLADYS, Catrina, Jordan, Brandon and Bill!

Five Rounds of:
20 Squats
30 Pull Ups
40 Push Ups
50 Sit Ups
2 Minute Plank

Any variation of any movement. You pick and... GO! :)

“BARBARA” w/ 1 Min Plank

Nice job Jordan, GLADYS, Matty and Brandon.

5 RFT

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
1 Minute Plank

6AM Athletes Wed 16 Oct 2010 " Earl's Seven"

Earl, Bill, John, Walt, Catrina, Gladys

 

Warm Up

100 Push Ups

100 Sit Ups

 

WOD

10 RFT

7 Kettle Bell swings (70lbs)

7 Goblin Squats (50lbs)

7 Dumbbell Push Press (2 25Lbs Dumbbells)

 

 

“Gunter 600” WOD

Nice work Gladys, Brandon, Matty and Jordan!

100 Sit Ups for a Warm Up, 20 Pull Ups, 20 Push Ups and 20 Air Squats For 10 Rounds was the WOD then... 100 more Sit Ups for the Cool Down.

New math: sum of total BUT, the Warm Up and Cool Down work 'Does Not Count' in the 600 Reps!

Well done 6AM Athletes.

Enjoy your 3 day weekend and be ready for Tuesday's WOD. :)

“Gunter 600” WOD

Nice work Gladys, Brandon, Matty and Jordan!

100 Sit Ups for a Warm Up, 20 Pull Ups, 20 Push Ups and 20 Air Squats For 10 Rounds was the WOD then... 100 more Sit Ups for the Cool Down.

New math: sum of total BUT, the Warm Up and Cool Down work 'Does Not Count' in the 600 Reps!

Well done 6AM Athletes.

Enjoy your 3 day weekend and be ready for Tuesday's WOD. :)

“Easy as 1, 2 and 3” WOD

Nice work GLADYS, Jordan, John and Matty.

Thirty Minute AMRAP: 1 Bear Complex Sequence, 2 Dead Lifts and 3 American KB Swings.

6AM Athletes 9 Oct 2019 Handball Court Fun

 

Annex is still out of commission so we were in the main gym today

 

John, Brandon, Matty, Gladis

 

Warm Up

On your own

 

WOD Hand Ball Court Fun

23 Min  

4 Stations Tabata style

On the Minute every minute then on to next station - Work approx. 30 seconds then rest 30 seconds.

 

Wall balls (16lb) – Goal is 12

Burpees – Goal is 6

Sit Ups – Goal is 15

Jump Rope – Goal is 50

 

 

“Angie-Like” WOD

Well done GLADYS, Bill, John, Matty, Eric and Brandon.

Nautilus room workout today. Pick any 4 or 5 machines and complete 100 'concentrated/heavy" repetitions.

“KB - Wall Ball” WOD

Nice work GLADYS, Jordan, Brandon and John!

100 Sit Ups and 100 Push Ups for a Warm Up then... 100 KB Swings and 100 Wall Balls for the WOD.

KaBOOM!

Wednesday’s photo AGAIN

Previous picture post wasn't very good. I hope this is better!

“Fight Gone Bad - Olympic Lift Style” WOD

Well done GLADYS, Cotrina, Brandon, Bill, John and Earl.

Snatch, SDHP, Thruster, Power Clean and Push Press. One minute total number of reps with 75# for each movement. One minute rest between rounds... total Rep count is the score.

KaBOOM 6AM Athletes!

“Linda” WOD

Nice job EVERYONE!

“Stay Tight 45” WOD

Nice work Gladys, Bill, Brandon, Matty, Jordan and John.

Five Rounds of 5 Thrusters, KB Swings, HSPUs, Goblet Squats and 25 Weighted Sit Ups. KaBOOM!