6AM Athletes Wed 31 Jan 2018 "Core/Mid-Line"

Ronnie, John, Bill, Erin, Jake, Andrew, Jason, Nick, Crystal, Daniele, Blair, and Shanequa ended the month of January 2018 with a bang.

Ronnie but together a mixed-mash of movements to "tenderize" the abs.

Warm Up
2 Lap Run
PVC

Core/Mid-Line Day
Set 1
100 Leg up Crunches
100 Left Oblique Crunches
100 Right Oblique Crunches
100 Vertical Leg Thrusts

Set 2
10 Handstands

Set 3
"Diane"
For time 21-15-9
Deadlifts (225)
Hand Stand Push Ups

Set 4
Max Toes to Bar (T2B) or Knees to Elbows (K2E)

Set 5
Max Plank

6AM Athletes Tues 30 Jan 2018 Dumbbell DL & PP, Rowing

Adam, Katie, Shanequa, Crystal, Daniele, Corina, Jake, Rishi, Nick, Blair, Bill, John, Ronnie, Devin
Welcome Crystal and Daniele

Warm Up
150 Sit Ups
150 Push Ups

WOD Dumbbell DL & PP, Rowing
7 RFT
14 Dumbbell Deadlifts
14 Dumbbell Push Press (7 each arm)
700m Row

Wow. Think about it. You did more with JUST THE WARMUP than most people do all day. THEN you did 98 Push Presses, 98 Deadlifts, AND rowed 4,900 meters.
Dang, your good!

Tuesday’s Dumbbell/Kettlebell DL,PP, Row

6AM Athletes Mon 29 Jan 2018

Ronnie, Jake, Bill, John, Blair, Katie, Nick and Corina (Welcome Corina!)

Warm Up
PVC

WOD
20 Min AMRAP
10 Chest to Bar Pull Ups
15 Push Ups
20 Pistols (1 legged squat)
2 lap run every 3rd Set

(Ronnie and Jake did "The Don" again (see last Friday's workout) - suckers for punishment)

6AM Athletes Fri 26 Jan 2018 "The Don"

Ronnie, Bill, Katie, John, Kyle, Devin, Nick

Warm Up
On your own

HERO WOD - "THE DON"
For Time
* 66 Deadlifts (110/75 lbs) (We used 135lbs)
* 66 Box Jump (24/20 in)
* 66 Kettlebell swings (1.5/1 pood or in English 54 lbs/36lbs) (American of course)
* 66 Knees-to-Elbows
* 66 Sit-Ups
* 66 Pull-Ups
* 66 Thruster (55/35 lbs) (We used 75lbs)
* 66 Wall Ball Shots (20/14 lbs)
* 66 Burpees
* 66 Good Mornings (55lbs/45lbs) (Rx is double unders be we did not have enough jump ropes)

660 movements. This one is intense. Takes most of us about 90 minutes to complete. Guess they will not be calling the 6AM Athletes to participate in this year's CrossFit Games....

In honor of:
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.

6AM Athletes Thur 25 Jan 2018 "5 Rds Max Reps"

Ronnie, John, Bill, Blair, Jason, Adam, Rishi, Katie, Devin, Andrew

Warm Up
200 Sit Ups

WOD
5 Rounds Max Reps
Bench Press (Bodyweight)
Pull Ups

Extra Credit
1 lap farmer carry (Rx 100lbs),4 burpees every time you drop.

Thursday’s Technique Work: Handstands with our 6 AM Athletes!