Push Jerk – 3RM
95-135-155-175-190 (PR for reps by 5#)
WOD (115#) —> 21 Rounds
… and lots of Skin the Cat demos on bar and rings.
Marcel
Nice job on the WOD!
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.
Gabriel
Great job Ed!
Jamie
CFWU x 2
Strength – Back Squat x 5
155-170-185
WOD – 115# – 16 Rounds
Worked on the skill of the week
Mario
Home WOD – 150 push-ups for time
Time = 12:45 (PR by 2:44)
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!
Marc H.
WOD with 135# -> 18 rounds and 1 HPC
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
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!
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)
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 β skin the cat practice
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 π
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 π Good job putting this one together Rob!! It was a good challenge π
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!
Marcel
Nice job Gabe!
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!
Natacha
Wu x 2
Front squat 3 RM: 125#
wod @ 70#: 20 + 1 squat clean
Skin the cat x 3
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 π Thanks Marc
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
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WUx1
Daily Squat: 205
Push Jerk 1x
115-135-145 (pain in both forearms/elbows) 115×5
WOD @ 115lbs: 20 round + 1 squat clean
Excellent workout. There’s no way Rob came up with this one.
WU x 2
Strength
Deadlift 3’s
125-135-145-165-185
WOD
AMRAP in 6min
1 Squat Clean
1 Hang Power Clean
1 Front Squat
65 lbs
19 rounds
Cash out: skill of the week π
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 π
Daily squat to 270
WOD at 135#
19 + 1 SC
Lower back tightened up. Lacrosse ball work after.
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.
Time to go shopping! π
Yeah! again!
WU 1×2
Clean & Jerk x5
70 75 85 95 105
WOD @ 80#
23 Rounds
Squat to 165# and skin the cats after.
WU x 2
Strength
Back Squat 3β²s
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 π
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 π have a great day everyone!!!
2 garbage bags PLUS the ones that were left on the deck…..lol
I have no recollection of this picture being taken… took me a while to notice I was in it lol.
This picture was sent to my lawyer…. good luck Mario π
BAHAHA….I think Chantal already sent it to her lawyer.
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!
That is a REALLY great picture!! Captured the night perfectly! And I’m pretty sure Patrick has a mouth full of beer.
WU X 2
Strength X 3
Push Press
35-40-45-50-55-60
WOD 19 reps
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”
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
Rackman’s back!
Wahoos welcome back!!
WU x 2
Strength
Deadlift 1β²s
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
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.
Push Jerk – 3RM
95-135-155-175-190 (PR for reps by 5#)
WOD (115#) —> 21 Rounds
… and lots of Skin the Cat demos on bar and rings.
Nice job on the WOD!
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.
Great job Ed!
CFWU x 2
Strength – Back Squat x 5
155-170-185
WOD – 115# – 16 Rounds
Worked on the skill of the week
Home WOD – 150 push-ups for time
Time = 12:45 (PR by 2:44)
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!
WOD with 135# -> 18 rounds and 1 HPC
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
Back Squat 1RM –> 135-225-255-275-295-305(PR)
WOD with 125# –> 20 rds
WUx2
Deadlift x 1
95(5)-95(5)-115-135-145-155
WOD: AMRAP 6mins 75#
1 Squat Clean
1 Hang Power Clean
1 Front Squat
Score: 22 Rounds
Skill of the week
WU x 2
Push press x 3
75-85-95-105-110
WOD @ 70# – 19 rounds
Practice K2E with a band
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!
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
WU x 2
Strength βFront 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 β skin the cats
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
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
WU x 2
Push Press x 1
95-115-135-155-170 PR π
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!
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!
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)
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 β skin the cat practice
“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 π
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 π Good job putting this one together Rob!! It was a good challenge π
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!
Nice job Gabe!
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!
Wu x 2
Front squat 3 RM: 125#
wod @ 70#: 20 + 1 squat clean
Skin the cat x 3
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 π Thanks Marc
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
nice man!! wow!!
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
good job heather!
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
WU x 2
Strength: Cleans 3’s
50-55-60-65-80
WOD:
AMRAP 50#
1 Squat Clean
1 Hang Power Clean
1 Front Squat
15 rounds