“Murph-Like” WOD

Nice work Matty! :)

“Linda” WOD

Jeffery, Matty and John did 10-9-8-7-6-5-4-3-2-1 reps with the Bench, Power Clean and Dead Lift.

Well done brothers!

6AM Athletes Wed 26 Feb House Divided

House divided today

Tim and Anne replayed Mondays Workout

WOD

20 Min AMRAP

10 Wall Balls

10 Box Jumps

10 Push Ups

10 Kettlebell Swings

1 Lap Farmer Carry

 

John and Gladys replayed last Fridays workout with a twist

WOD “Blackjack w/Farmer Carry”

For Time

20 Push Ups, 1 Squat w/Wall ball

19 Push Ups, 2 Squats w/Wall ball

18 Push Ups, 3 Squats w/Wall ball

.

.

Keep pattern until you get to

.

1 Push Up, 20 Squats w/Wall ball

 

Twist was 1 lap KB Farmers Carry at start,end and after every 5^th set for a total of 5 laps of Farmer Carry (20, 15, 10, 5, 0)

 

“4/25” WOD

Nice work Anne, Gladys, Boss Tim, John, Jeffery and Matty.

6AM Athletes Mon 24 Feb 2020

Jeff, Matty, John, Tim, Gladys

 

Warm Up

On Your Own

 

WOD

20 Min WOD

10 Wall Balls

10 Box Jumps

10 Kettle Bell Swings

10 Push Ups

1 Lap Farmers Carry

 

Started as a 20 Min WOD but everyone decided to keep going for 5 rounds (around 25 min)

 

 

6AM Athletes Fri 21 Feb 2020 "Blackjack"

Matty, John & Gladys

 

Warm Up

On Your Own

 

WOD “BlackJack or 21”

20 Push Ups, 1 Wallball Squat

19 Push Ups, 2 Wallball Squats

18 Push Ups, 3 Wallball Squats

Etc (same pattern)

Etc

3 Push Ups, 18 Wallball Squats

2 Push Ups, 19 Wallball Squats

1 Push Up, 20 Wallball Squats

 

 

 

 

 

“The Seven” aka “CIA Seven” WOD

Background: "The Seven" is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit's most recognizable Hero WODs.

6AM Athletes Wed 19 Feb 2020 "Bad Karma"

Bill, John, Devan, Gladys, Matty

Ronny did the Murph

 

Warm Up

Gunter 400 ( 100 feet up Sit-ups, 100 Left Obliques, 100 Right Obliques, 100 Leg  Ups to Heaven)

 

WOD

50 KB Swings, 10 Push Press

40 KB Swings, 20 Push Press

30 KB Swings, 30 Push Press

20 KB Swings, 40 Push Press

10 KB Swings, 50 Push Press

 

 

 

6AM Athletes Tues 18 Feb 2020 "Dirty 30"

Tim, Bill, Matty, John, Gladys

 

Warm Up

On your own

 

WOD “Dirty 30”

10 movements, 30 reps each, any order – Just do it.

Pull Ups

Push Ups

Burpee’s

KB Swings

K2E

Wall Balls

Lunges

Box Jumps

Evil Wheels

Leg Lifts

“Dirty Thirty” WOD

Nice job Gladys, Erica, Boss Dany, John, Bill and Matty!

6AM Athletes Tues 11 Feb 2020 "2515"

John, Erica, Gladys & Bill

 

Warm up

4 Lap Run

 

WOD “2515”

25 Min AMRAP

15 Wallballs

15 American KB Swings

15 Box Jumps

15 KB Snatches

2 Lap Run

 

 

6AM Athletes Fri 7 Feb 2020

Ronnie, John, Gladys, Erica, Jeff

 

Warm Up

4 lap run

 

Technique

Reviewed Deadlifts, Hang Cleans, Power Cleans & Cleans

 

WOD  “Mamba & Gigi”

Complete as many rounds as possible in 18 minutes of:

1 ROUND EQUALS:

5  Pull ups

8 Power Cleans

24 Box Jumps

13 Burpees

 

The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant.  It was 18 minutes for his 18 consecutive All-Star appearances, 5 ring muscle-ups (pull ups)  for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.  Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

 

 

 

6AM Athletes Thur 6 Feb 2020 "BlackJack"

Ronnie, Gladys, Erica, John, Matt, Danny

 

Warm Up

4 Lap Jog

·         WOD “Blackjack”

·         For Time

·         20 Push-Ups, 1 Sit-Ups

·         19 Push-Ups, 2 Sit-Ups

·         18 Push-Ups, 3 Sit-Ups

·         ...continue this pattern until...

·         2 Push-Ups, 19 Sit-Ups

·         1 Push-Ups, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

 

 

 

 

 

 

6AM Athletes Wed 5 Feb 2020 "Ab Day"

Ronnie, Danny, John, Erica, Gladys, Jeff and DANNY (yes now we have two Dannys)

 

Warm Up

On your own

 

Cash In

Gunter 400 (100 sit-ups, 100 L Oblique’s, 100 Oblique’s, 100 leg up thrusts)

 

WOD

20 Min AMRAP

10 Wall Balls

10 Evil Wheels

10 T2B/K2E

1 Lap Farmer Carry

 

Cash Out

3 rounds of max pull ups

 

John’s Core WOD

Welcome back Dani! :)

Dani, Gladys, Erica, Boss Dany, Jeff and John executed today's WOD in true athlete fashion!

KaBOOM!

John’s 4RFT “FGB”

Nice job 6AMers!

Wall Balls, Sumo Deadlift High-pulls, Push Presses, Rower and Box Jumps!

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. :)

6AM Athletes Mon 3 Feb 2020

John, Erica, Danny, Matty, Jake, Tim

 

“Wreck it” Rolph and “Beyond Compare” Bill were notably ABSENT!

 

Warm Up

100 Push Ups

100 Sit Ups

 

WOD

For Time

6 Rounds (Heaviest weight you can do Unbroken)

10 Wall balls

10 Thrusters

10 Box Jumps

10 American Kettlebell Swings

 

240 Movements – That’s All Ya’ll!