42 thoughts on “The last day of Rob”

    1. Ron

      I have a red medium size shirt for sale (too small for me, crossfit is working), regular price is $125.00 but because it’s Christmas I am willing to let it go for $25.00. send me a reply at [email protected].

  4. cheyenne

    MOB x 1
    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch

    Strength: 1RM – Back Squat
    100-105-110-115-120

    WOD:
    500m Row
    20 Med Ball Cleans 6#
    20 Wall Ball Situps 6#
    20 Holding Hands with Boyz Box Jumps – Thanks Kevin&Pat
    20 Pushups From Knees
    150 Singles
    Time: 13:19

  5. Maria

    Strength Backsquat 3 x
    80-90-100-110-115

    WOD

    500m Row
    20 Med Ball Cleans (14#)
    20 Wall Ball Situps (10#)
    20 Box Jumps (20″)
    20 Pushups
    50 Double Unders (subbed 150 singles)

    time = 8:47

  6. Jo

    WU 1×2
    Deadlift x3
    125 140 150 170 190(PR Reps)
    Squat to 165#

    Row 500m
    20 Med ball cleans #14
    20 Med ball situps #14
    20 Box jumps 20″
    20 Pushups
    50 Double Unders

    7:44

  7. Johnny

    Deadlift (x3)
    185-205-215-245-280
    Felt great today!!!

    WOD as Rx
    500m row
    20 medball cleans 20#
    20 wall ball situps 20#
    20 box jumps (24″)
    20 pushups
    50 DUs

    Time: 5:26

    Last night after midnight, i was Chatting with Marc Hebert about this WOD and I told him I predicted 5:25 for a time for me that was realistic!!! 😉 Great job 7:00am – it was great working out with you all 🙂 – nice job on the WOD Kevin!

    Coach Rob Walker: you did a great job with the workouts: the mix was great, heavy-hitting ones, cardio killer ones, long ones short ones – all were challenging, and very creative!!! Thanks! (L)

  8. Amanda

    WU

    Strength: Back Squats
    3x 100-105-115-130-150

    WOD:
    500m row
    20 med ball cleans (14#)
    20 wall ball situps (6#)
    20 box jumps (20″)
    20 pushups
    50 DUs

    T = 10:53

    I didn’t sleep well last night so I didn’t feel good through the wod…would like to try this one again when I don’t feel shitty. Good WOD.

  10. Melissa W.

    MOB x 1
    Warm Up x 1
    Posted warm up x 1
    Note to self: check board before warm-up!

    Strength: Deadlifts 5 reps each.
    65-70-75-80-85(only 3 reps).

    WOD:
    500m Row
    20 Med Ball Cleans 6#
    20 Wall Ball Situps 6#
    20 Box Jumps (grey box)
    20 Pushups From Knees
    150 Singles

    Time: 15:38

    1. Johnny

      Great seeing you Melissa 🙂 I hope in the new year I can start attending more 7:00am classes!!! Way to work it today – such a great workout!!

  11. Leesa

    MOB x 1
    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch

    Strenght-Push Jerk X1
    45-50-60-70-80 PR

    500m row
    20 med ball cleans (10#)
    20 wall ball situps (10#)
    20 box jumps (12″)
    20 pushups From Knee
    50 DUs- 150 Singles

    Time:9:07

  12. Gilles

    MOB x 1
    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch
    Strength:Front squats x 3
    135,155,185,195

    WOD:
    500m Row
    20 Med Ball Cleans 20#
    20 Wall Ball Sit ups 14#
    20 Box Jumps 20″
    20 Push-ups
    150 Singles

    Time: 8:18

  13. Rachel

    MOB x 1
    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch
    Strength: Dead lifts x 5
    05,105,110,130,145×2,145×2
    WOD:
    500m Row
    20 Med Ball Cleans 10#
    20 Wall Ball Sit ups 6# should have used 10#
    20 Box Jumps 12″
    20 Push-ups
    150 Singles

    Time: 9:06
    cash out back & legs stretch

  14. Marc H.

    WOD as Rx’d -> 6:05 with a 1:32 or 34 row. maybe a little too fast on the row but the Cleans are a big goat for me.

  16. Tracy S

    Strength: “light” Deadlifts
    Up to 115 @ 10 Reps each set

    WOD: * MODIFIED *
    Row 500 M
    * 20 Med Ball Deadlifts @ 20# **
    * 20 Weighted Situps with 20# Med Ball **
    20 Box Jumps (18″)
    * 20 Squats **
    150 single skips
    TIME ==> 7:53

    Liked that one!

  17. Jane

    Overhead Squat 1RM -> 60-70-80-90-100-105(F)-105(F)

    500 m Row
    20 Med Ball Cleans @ 14#
    20 Wall Ball Sit Ups @ 10#
    20 Box Jumps @ 20″
    20 Push Ups (Knees)
    50 Double Unders

    9:29

  18. Hannah

    mobility
    wu x 2: 10 SDHP, med ball cleans #6, burpees & Samson stretch

    500m Row
    20 Med Ball Cleans
    20 Wall Ball Situps #10
    20 Box Jumps 12″
    20 Pushups
    150 singles
    9:56

  19. Corinna

    WU x 2

    Strength: Shoulder Press x 10
    60-65-70-75 (I wish I could say they were all unbroken)

    WOD @ Rx:

    Time: 7:02

    Need to work on technique for the med ball cleans.

    Great job with the programming Coach Walker! I so wanted to do yesterday’s WOD, but my body felt tired so I took a rest day. It will be a change for change for me fo sure.

  20. Lora

    WU x 2 (10 SDHP/10 medball cleans/10 burpees/samson stretch)

    WOD
    500m row
    20 med ball cleans 14#
    20 wall ball sit ups 14#
    20 box jumps 20″
    20 pushups
    50 double unders
    Time = 8:35

    Couldn’t get the “groove” for med ball situps until I had done about 10 of them. Double unders slowed me down, as usual, but happy to have done as Rx 🙂

    8 minutes of single skips = 1105
    (ahhhh, if only I could translate this to doubles somehow)

    Great job 5:30 crew (all 3 of us! LOL)

  21. Sheldon W.

    MOB x 1
    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch

    Strength: Push Press x 5
    85, 95, 110, 125, 135lbs

    WOD:
    500m Row
    20 Med Ball Cleans 20#
    20 Wall Ball Sit ups 20#
    20 Box Jumps 24″
    20 Push-ups
    150 Singles

    Time 7:37

  22. Darsey

    Wu x 2
    Strength: deadlift(5s)
    95-125-135-165-185
    Wod@ Rx except for skipping, did singles
    7:31
    Great workout and a great week of wods.

  23. Eric N.

    MOB x 1
    Warm Up x 2:

    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch

    Strength: Back Squat x1
    95-115-135-150(PR)-165(PR)

    WOD as Rx’d:

    500m Row
    20 Med Ball Cleans (20#)
    20 Wall Ball Situps (20#)
    20 Box Jumps (24″)
    20 Pushups
    50 Double Unders

    Time: 8:30

  24. natacha

    Special warm-up (really fun!)

    Back squat 3RM: 145#

    WOD prescribed with hand release push-ups: 11:01
    struggled much with DU’s today… would like to say it was technical difficulties with the rope but it could very well be fatigued legs.

    practiced a few handstands

  25. Greg Mac

    Warm Up x 2:
    10 SDHP
    10 Med Ball Cleans
    10 Burpees
    Samson Stretch

    Strength: Push Press x 3
    70-80-85-95-105

    WOD:
    500m Row (Time was 1:35)
    20 Med Ball Cleans 20#
    20 Wall Ball Sit ups 20#
    20 Box Jumps 24″
    20 Push-ups
    150 Singles
    Time 8:45

  26. Ed K

    Mobility
    Row 1000m with a 1:45 500m pace
    Warm up x 2

    Daily squat to 300

    STR Push press 3RM

    135-155-185-205-215

    WOD as RX

    5:48

    I had everything unbroken and lined up for an early 5 min finish but apparently I’ve lost my double unders… sigh need to get those back.

  27. Heidi

    Shoulder Press x 5:
    45-50-55-60-65

    WOD with 14# med ball – Time = 10:28.

    Enjoyed the programming the past couple of weeks Rob. Great job!

  28. Jeff S

    WU x 2 (10 SDHP/10 medball cleans/10 burpees/samson stretch)
    WOD
    500m row
    20 med ball cleans 20
    20 wall ball sit ups 20
    20 box jumps 24″
    20 pushups
    150 singles
    Time = 7:03 or :13 not sure

    Screwed up today and did daily squat not realizing had back squat for strength.. Made for wobbly legs..
    Daily: 135-155-175-185

    Back squat x 5
    175-185-195-205

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