Two weeks of Rob

12
Dec

Two weeks of Rob

The next two weeks are brought to you by Rob Walker and the letter F.

Skill of the Week – Skin the Cats

AMRAP in 6min
1 Squat Clean
1 Hang Power Clean
1 Front Squat

60% of 1RM

Ain't no party like a CrossFit party!

56 Responses

  1. Amanda

    WU x2

    Strength: Cleans
    5x 65-75-85-95(3)

    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    60% of 1RM = 70#

    = 19 rounds

    Good one! Looking forward to seeing what Rob has come up with for us for the next couple weeks 🙂

  2. Nath

    Nice picture!
    However, I did not realize this strapless pink top is getting a little too big for me: consequence of the no bread challenge.

  3. WU x 2

    Strength
    Back Squat 3′s
    80-85-90-95-110-120
    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat
    95 lbs

    15 rounds

    Cash out: skill of the week ‘skin the cats’ – made it to the inverted hang. If time permits tomorrow I want to try the skinning the whole cat 😉

  4. Gabrielle

    Santa hat : $ 4.99
    Christmas tree : $ 40
    Beverages : 2 garbage bags full of empty bottles…
    Marc’s expression in this pic : priceless!

    Awesome picture!! I hope the hangovers are all gone 🙂 have a great day everyone!!!

    1. Chantal L

      LOL! I was hoping no one would notice the weird pose ?? I didn’t even noticed that Marc was standing like that… not sure if that’s good or bad!

  5. Blake R

    WUx2 (5 strict pull-ups + 5 negatives each time)

    Strength:
    Front Squat x 1
    135-145-155-175-185-200 (PR)

    I really like the multiple-lift WODs
    WOD: AMRAP in 6 min (85#)
    1 x Squat Clean
    1 x Hang Power Clean
    1 x Front Squat

    Total: 17 + squat clean

    Skill: “Skin the cat”

  6. Guy

    CFWU x 2

    Front Squat x 3
    135
    150
    165
    185
    210

    WOD: AMRAP in 6 min (115#)

    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    Total: 15 Rounds

  7. WU x 2
    Strength
    Deadlift 1′s
    70-80-95-105-120

    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat
    45 lbs
    19 rounds
    Cash out: skill of the week

  8. Darsey

    Push jerk (3s)
    95-105-115-125-135
    PR on reps. 135 was my push jerk one rep max.
    Wod:
    23 rds with 85 lbs
    Cash out, I skinned one cat and it was fun.

  9. Ed K

    Warm up

    body weight class with pt

    Then after did a str 5RM front squats
    95-185-205-225-245-275 gross but I matched it.. Feel shitty lately

    WOD with 135lbs

    25 rounds.

  10. Tracy S

    EXPRESS CLASS:

    WUX2
    “Modified” WOD: AMRAP in 6 mins.
    ~ 1 Kettlebell Squat Clean
    ~ 1 Kettlebell Hang Power Clean
    ~ 1 Kettlebell Front Squat
    All with only LEFT arm, and 30# KB.

    Score: 19 Rounds + 1 KB Squat Clean.
    Might have a few bruises after that one, but was a good substitute WOD. Thanks Jeff.

    Welcome to CFM Christine!! Looking forward to more workouts with you!

  11. Francis

    WU x 2

    Strength
    Deadlift x 5
    155-165-185-205-235

    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat
    105 lbs

    17+1 squat clean

  12. Kerri

    WU X2

    AMRAP in 6 min
    1 squat clean
    1 hang power clean
    1 front squat
    #55
    Rounds : 17

    tried K2E with band.

    Thanks for the great coaching Jeff.

    Welcome Christine!

  13. WU x 2
    Strength – Back Squats
    65,75,95,105,115 (5# PR)

    WOD : AMRAP in 6min
    1 Squat Clean (45#)
    1 Hang Power Clean
    1 Front Squat

    Total rounds = 19 rounds
    Cash out: Back stretch
    Practice skill of the week – skin the cats

  14. WU x 2
    Strength –Front Squats x 5
    135,155,165,185

    WOD : AMRAP in 6min
    1 Squat Clean (95#)
    1 Hang Power Clean
    1 Front Squat

    Total rounds = 15 rounds 1 squat clean

    Practice skill of the week – skin the cats

  15. Lora

    WU x 2 (with ring dips and K2E on rings for second round)
    Daily squat: 145-165-190-215
    Stremgth: Deadlifts x 5
    135(10)-185-205-245-255-265

    WOD
    AMRAP 6 min
    1 squat clean
    1 hang power clean
    1 front squat
    @ 85#
    Total = 21 rounds + 1 squat clean

    Cashout – skin the cat practice

  16. Corinna

    WU x 2

    Strength : Thrusters x 10

    65-70-75-80

    WOD @ 85 lbs

    20 rounds, but I think I messed up on my counting.

    Skin the cat practice

    100 double under’s

  17. Marcel

    WU x 2

    Push Press x 1

    95-115-135-155-170 PR 🙂

    WOD

    AMRAP in 6min

    1 Squat Clean @ 60% max 110 lbs
    1 Hang Power Clean
    1 Front Squat

    16 rounds

    Got a couple of skin the cats also.

    Great job all — lots of grunting going on, gotta like it. Enjoyed the first WOD Mr. Walker!

  18. Push press (x5)
    80-90-95-115-125

    WOD: (115#)
    19 + HC

    Skinned the cat!!
    Daily (Front) Squat to 175# (should of did 185#

    Great first workout Rob – excited to see what else u have in store and it’s awesome to see how excited you are with ur WOD planning!! Pumped man!!! Great job 645pm!

  19. Nath

    WUx2

    Deadlifts x 5
    115-125-135-145
    then I realized I was supposed to do 3s
    165-185

    AMRAP 6 min
    1 squat clean
    1 hang power clean
    1 front squat
    @ 105# x 60% = 65#

    17 rounds

    Cashout: Skin the cat (what a disgusting name…)
    I’m actually proud I’ve been able to do it 3x (swinging my legs up)

  20. WU x 1
    100 DU

    Strength:
    B Squat 5×7
    95-105-115-125-135-145-155 (should of done more but still unsure of my max’s)

    WOD
    AMRAP 6 min
    1 squat clean
    1 hang power clean
    1 front squat
    @ 85#
    Total = 18 rounds

    Cashout – skin the cat practice

  21. Gabrielle

    “Dear Santa,

    For Christmas this year, I’d love to have a workout during which I can work on my goats… For 6 minutes…”

    I guess Christmas came early this year! Thanks Rob 🙂

    Special at home warm up to work up my enthusiasm for the WOD…

    WOD @ 55 lbs
    1 squat clean
    1 HPC
    1 front squat

    total 21 rounds plus 1 HPC

    The weight was kept light for my elbow and my need to build confidence on the cleans… My elbow hurts even though I taped it (I may need to figure out a new strategy for rehab, as my current one doesn’t seem to be working) I did not entirely love this WOD, but I did appreciate the opportunity to work on some skills I’m hoping to improve. AND, I got a good sweat from it 🙂 Good job putting this one together Rob!! It was a good challenge 🙂

  22. Gabriel

    WUx2

    Strength- Push Press X5
    95-105-115-125-135f (x4)

    AMRAP in 6min @ 100#
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    22 rounds even.

    Did a few Skin the cats

    Great job 6:45!

  23. Heidi

    WU x2

    Dead Lifts x 5: 100-100-125-125-125
    Trying to keep my back in check so, worked on form & kept weight low.

    AMRAP in 6min @ 65#
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    20 +squat clean + hang power clean.

    I totally underestimated this WOD. It was a tough one, but I really liked it. Be gentle on us Rob!

  24. Julie

    WU x2

    OHS x 5: 45-50-55-60-65

    AMRAP in 6min @ 55#
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    20+1 squat clean

    Practiced skin the cat with a little help 🙂 Thanks Marc

  25. Jeff S

    WU x 2
    Strength
    Push jerks x 1
    95×10-115×5-125-135-145-165-185-195
    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat
    115#
    21 rounds
    Cash out: skill of the week

  26. Heather S

    WU x 2
    Strength
    Push press 5’s
    70-85-95-105-115-120F X 2

    WOD
    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat
    70#’s
    23 rounds
    Cash out:
    Skill of the week – K2E with band

  27. Hannah

    wu x 2
    strength: DL singles: 125, 145, 165, 175, 185 _pr!

    AMRAP in 6min
    1 Squat Clean
    1 Hang Power Clean
    1 Front Squat

    60% of 1RM (50 lbs)

    15 rounds

Leave a Reply