Bring a Friend Day!

3
May

Bring a Friend Day!

Dumbbell Shoulder Press x10
3 sets

AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders

Even if you have to carry them in, bring a buddy today!

29 Responses

  1. Shawn J

    MOB 50 synchro burpees
    Group WU MOB

    Dumbbell Shoulder Press x10
    3 sets
    25-35-35

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    4 18 DUs

  2. Mario B.

    MOB 50 synchro burpees
    Group WU MOB

    Dumbbell Shoulder Press x10
    3 sets
    30-40-45

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    60 Single Unders

    5 + 5 Burpees

  3. MARK D

    Dumbbell Shoulder Press x10
    3 sets
    25 # – 35# – 35#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders – 1 set of 60 Singles + 3 sets RKBS

    4 Rounds + 15 reps…neck needs work.

  4. AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    7+3 Burpees

    Not a great DU day but had fun trying to keep up with Kevin 🙂

  5. Heather B

    Group WU MOB

    Dumbbell Shoulder Press x10
    3 sets
    15-20-25

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    60 Single Unders

    4 rounds 43 skips (was aiming for five – next. Time!)

    43 birthday burpees throughout the class

  6. Dumbbell Shoulder Press x10
    3 sets
    20-30-35#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders (x2 singles)

    5 + 3 Sit-ups.
    Thanks for the fun noon class Blake, and the idea of the DB for burpees 🙂

  7. Dumbbell shoulder press x10
    20-30# x10
    40# x3-2-1-2-3 for a total of 11 – that escalated quickly

    WOD Rx:
    7 + 26 DU

    Great to have all the visitors! Hope to see them join 🙂
    Thanks Matt!

  8. WU x 1

    DB Press x 10
    10, 15, 15

    WOD
    4 R + 8 singles

    Big day for Bingo:
    50 Syncro Burpees with Shawn, Laura, and Mario B.
    Tall Socks
    1 mile run with Heidi
    Workout Pic

    Fun morning, but ready for a rest day after rocking. Thanks Shane!

  9. Melanie M

    Dumbbell Shoulder Press x10
    3 sets
    10 – 20 – 20
    Not a good dumb bell press day for me.. my left arm seemed to not want to co-operate!

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squat
    30 Double Unders

    Rx- 6 rounds plus two burpees
    I would have had more burpees but I did 2 sit ups before I realized I’d skipped a movement!
    Grr!
    Happy Birthday to 43 to Michelle and thanks for the extra fitness! Kevin had to much fun fitting them into the hour! 🙄

  10. Angela

    Dumbbell Shoulder Press 3 sets x 10

    3 sets of 10 @ 10#

    AMRAP in 10 mins

    5 Burpees
    10 Sit Ups
    15 Squats
    30 Double Unders ( singles x 2 for me 😜)

    3 rounds plus 3 burpees

  11. Amanda Beck

    Bumbell shoulder press
    3×10

    20# 25# 25#

    Amrap 10 mins

    5 pushups from a box
    10 situps
    15 kb deadlifts
    15 russian kb swings

    4 rounds 10 reps

  12. Janet

    Dumbbell Shoulder Press x10
    3 sets
    20#-25#-25#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    First round and a bit with doubles switched to singles at this point it was not going well.

    5 rounds and 2 burpees

    Ran a mile with Amanda S thanks for going at my pace 🙂

  13. Stacey

    Dumbbell Shoulder Press x10
    3 sets – 10# – 15# – 20#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders (x2 singles)
    Score: 4 rounds and 27 singles

  14. Dumbbell Shoulder Press x10
    4 sets
    25 – 25 – 25 – 25

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squat
    30 Double Unders

    5 rounds plus 30 reps
    Thanks Matt!

  15. Mike M

    Crossfit quispamsis day
    In 20 minutes

    400 meter run
    26 push ups
    400 m run
    26 kettle bell swings 53#
    400 m run
    26 dead lifts 155#
    400 m run
    26 sit-ups ab mat
    400 m run
    26 wall balls 20#
    400 m run
    26 box jumps at 24′

    All unbroken
    After some running and snap warm up. Ugh

    5 sets of 5 back squats with 135-185

  16. Matt D

    Dumbbell Shoulder Press x10
    25#-30#-30#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders (singles x2)

    4 Rounds + 20 Singles

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