6AM Athletes Friday 11 Jan 2019 "21 Gun"

Ronnie, Matty, Perry, John

 

“21 Guns”  Hero Wod”

·         AMRAP in 21 minutes

·         400 meter Run

·         21 Push-Ups

·         21 Box Jumps (24/20 in)

·         15 Burpees

·         9 Pull-Ups

 

This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

 

“Deck-Of-Cards” WOD

Nice work Anne, Tim, John, Bill and Matty!
Power Cleans, Hang Cleans, Push Jerks, Push Presses and a single sequence of Bear Complex. BOOM!

“5 Rounds of Fun!”

Nice work this morning WALT, Bill, John, Perry, Matty and Brandon!

Five Rounds

5 HSPUs
10 Ring Dips
15 Evil Wheels
20 T2Bs
25 Weighted Sit Ups
30 Pull Ups
40 Dubs or 80 Singles for Extra Credit (thanks WALT!)

“Lynne” WOD

"Lynne," one of CrossFit's classic "Girls" workouts, was first posted on crossfit.com as the workout of the day for Friday, April 8, 2005 (050408).

There is no prescribed rest between rounds. The spirit of the workout is to, as much as possible, keep the number of reps per round from degrading, while keeping the work-to-rest ratio comparable from round to round (eg: not resting 10 minutes between rounds).

• 5 Rounds for Max Reps
• Bench Press (bodyweight)
• Pull-Ups

Rest as needed between movements and rounds

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“Watson” Hero WOD

Dedicated to David Watson, 23 years old of the 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009.

Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Drane who also died in the same month.

We first found this workout posted by Matthew Cunningham of CrossFit Fierce Spirit on Instagram. The workout is an up-and-back rep scheme, with the 200 double-unders marking the middle.

• For Time
• 59 Pull-Ups
• 23 Push-Ups
• 400 meter Run
• 59 Ground-to-Overheads (20/10 kg)
• 23 Toes-to-Bars
• 400 meter Run
• 59 Wall Ball Shots (20/14 lbs)
• 23 Burpees
• 200 meter Run
• 200 Double Unders
• 200 meter Run
• 23 Burpees
• 59 Wall Ball Shots (20/14 lbs)
• 400 meter Run
• 23 Toes-to-Bars
• 59 Ground-to-Overheads (20/10 kg)
• 400 meter Run
• 23 Push-Ups
• 59 Pull-Ups

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“Linda-Like w/ Curls” WOD

KaBOOM! Bill, Matty and Perry really performed well in today's work out.

10-9-8-7-6-5-4-3-2-1 reps for each of the following four prescribed weighted movements:

+ Bench Press 165#
+ Power Clean 135#
+ Dead Lift 225#
+ Curls 65#

“The Don” Hero WOD

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

• For Time
• 66 Deadlifts (110/75 lb)
• 66 Box Jump (24/20 in)
• 66 Kettlebell swings (1.5/1 pood)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (55/35 lb)
• 66 Wall Ball Shots (20/14 lb)
• 66 Burpees
• 66 Double-Unders
• 
  

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