“8 for 180” WOD

HaPpY NeW YEAR!

Gladys, Ericka, Jeffery, Bill and Matty completed the last 6 AMer WOD of 2019 this morning.

Well done my dear sisters and brothers!

MeRrY CHRISTmas!

Bill, put it on us this morning.

A 20 minute AMRAP - 10 reps each of: Wall Balls, Push Presses, KB Swings, Hand Release Push Ups and Weighted Sit Ups!

Well done Erica, Jeffery and Bill.

Thursday's, Friday's and Monday's WODs are 'prescribed' below.

The 'Fran' and 'The Don' seldom... disappoints!

Happy holidays.

“Linda” aka “Three Bars of Death” WOD

KaBOOM 6 AM Athletes! Nice work. :)

100 Sit Ups for a warm Up then....

• 10-9-8-7-6-5-4-3-2-1 Reps, For Time
• Deadlift (1.5 bodyweight)
• Bench Press (bodyweight)
• Clean (3/4 bodyweight)

• Using three separate barbells.

Well DONE and MERRY CHRISTMAS everyone!

Friday 20 December 2019 - Another Brando WOD

Brandon
Matty
Erica
Gladys

Thursday 19 December Form/Core or Murph

Form/Core: BRANDON, Gladys, Suzzane, Erica
Murph: Ronny, Jeff, Matty, Bill

“12 Days of Christmas” Brandon style WOD

Many 6AMers will be off during the holidays and Brandon's remaining time with us is coming to a close. He's Hurlbert bound in January! Thanks brother for keeping us strong while you've been here.

Tuesday 17 December 2019 - 25 min WOD

Monday 16 December 2019, Three Wisemen

“10x20” WOD

Ten movements, 20 reps each for 5 Rounds = 1000 total reps with 5 minutes worth of Plankin'.

”Murph” WOD

Well DONE Gladys, Matty and Jeffrey!

ANY WAY you do this WOD it's GOOD!

Thursday 12 December 2019 Deck O Cards

Wednesday 11 December 2019 - Wallball Wednesday

6AM Athletes Tues 10 Dec 2019 - "Linda"

Oldy but goody – “Linda”

 

John, Brandon, Matty, Jeff, Gladys

 

Warm Up

100 Sit Ups

 

WOD – “Linda”

10-9-8-7-6-5-4-3-2-1

Bench Press

Power Clean

Dead Lift

 

Throw in a 3.5 min plank and “That’s what I call a workout!”

 

 

Tuesday 10 December 2019 - Linda

Gladus
John
Jeff
Brandon
Matty

6AM Athletes Monday 9 Dec 2019 - 20 Min AMRAP

John, Brandon, Matty, Kyle, Gladys, Suzanne

 

Warm Up

500M Row

50 Sit ups

Max Assisted Pull Ups

(Trying something new.  For Pull Up challenged folks we are doing a single max set every morning.  Set assisted pull up machine so you can do at least 20 reps.  Then go at it until failure.  Goal is to get your muscle memory conditioned to higher reps.)

 

WOD

20 Min AMRAP

10 Burpees

10 Box Jumps

10 Kettle Bell Swings (American)

10 Goblet Squats

10 Thrusters (95lbs/55lbs)

 

Still on course for a 5 min Plank by Christmas.  We have 2 work weeks left.  Today was a 3:30 plank.  You can do this.

Daily Plank Goal until Christmas

Mon 9 Dec – 3.5 min

Tues 10 Dec – 3.5 min

Wed 11 Dec – 3.5 min

Thur 12 Dec – 4 min

Fri 13 Dec – 4 min

Mon 16 Dec – 4 min

Tues 17 Dec – 4.5 min

Wed 18 Dec – 4.5 min

Thur 19 Dec – 4.5 min

Fri 20 Dec – 5 min (Just in time for Christmas festivities)

 

Tomorrow (Tues) is “Linda” and a 3.5 min Plank.

 

 

Ronnie’s ‘10 Thirties’ WOD

Knowing I would be out for a couple of days... 1500 reps via 10 Rounds of 30: Chin Up, Dip, Weighted Sit Up, Obs and Press.

Did John's recommended daily Plank but.... only held it for 3 minutes instead of the prescribed 3 1/2!

Monday 9 December 2019 - Johns On The Fly

Friday December 6 2019, “Unknown Heroes”

Killer WOD!
Brandon
Matty
Jeff
Ronnie

“Fight Gone Bad” WOD

Well DONE AGAIN 6AMers! 

Brandon chose today's WOD. 

Gladys, Boss Tim, Jeff, John, Bill, Eric and Brandon did an outstanding job beating the clock. :)

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."

Wednesday 4 December 2019

WOD: Wallball Wednesday

“Tabata Tuesday”

Tabata Bill put it on us today!

Well DONE 6AM Athletes Gladys, Boss Tim, Bill, John, Matty, Jeff and Brandon.

”Murph” WOD

Well DONE Gladys, Suzanne, Boss Dany, Matty, Kyle, Brandon, John, Matty and Boss Tim!

Some did "Brando" and few did the "Murph". It's ALL good.

Welcome back Kyle. :)

Enough said.
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Monday 2 December 2019

Members Choice! Last weeks 'Brando' or 'Murph'