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May

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Overhead Bulgarian Split Squat
5 reps per leg for 5 sets

“Bill Please”
3 rounds of:
100m Waiter Walk (right)
30 Situps
100m Waiter Walk (left)
30 Good Mornings

Compare to July 14/13

A few fun, new moves here for many of you. Come on in and have some fun today!

Del

35 Responses

  1. Shawn J

    MOB WUx1 400M run

    Group WU MOB

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    15-20-20-20-20

    “Bill Please” @53#
    3 rounds of:
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    10:51 nice race Kelly!

  2. Mario B.

    MOB WUx1 400M run

    Group WU MOB

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    15-20-25-30-30

    “Bill Please” @53#
    3 rounds of:
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    12:39

    Fun Class…Kinda!!
    Thanks Shane

  3. Kelly B

    Mobility
    WU x 1 + 400m run
    Group WU + Mobility

    Overhead Bulgarian Split Squat (thanks for partnering up Gilles)
    5 reps per leg for 5 sets
    BW, BW, 10, 10, 10#

    WOD: “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) @20#
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings @35#

    Time: 10:58
    Another morning of holding back pukie 🙁

    Thanks Shane. Great job everyone!

  4. Elba

    Mobility
    WU x 1
    Group WU + Mobility

    Overhead Bulgarian Split Squat (partner up with Heidi – you did great)
    5 reps per leg for 5 sets
    5,15, 15, 15, 15lbs

    WOD: “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) @35lbs
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings @35lbs

    Time: 10:25 (2 rounds) in 2012 I did it and my time was 12:14, so not a PR today but I had to stop as my head was spinning the whole time, 35lbs never felt so heavy!! great class as always Shane 🙂

  5. Christie

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets @ 10# DB’s

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) 20#
    30 Situps
    100m Waiter Walk (left) 15#
    30 Good Mornings 35# Bar

    Time was 13:48 – thanks Shane!

  6. WU + Mobility x 1, 400 M Run
    Wall Ball Warm-up fun

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets

    1 set at body weight, and 4 @ 10#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) @ 20
    30 Sit-ups
    100m Waiter Walk (left) @ 20
    30 Good Mornings @ 35

    13:54 (I think)

    I had a pedicure on Friday, and the polish on my toes is called “I’m Really Not a Waitress”…I think it was a prediction for today’s WOD!!

    Thanks Shane. Some fun new stuff.

  7. MARK D

    MOB + Group WU & MOB

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    #15 dumbells

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) – 40#
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings – 15# bar

    TIME: 15:37

  8. Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    BW-10-15-20-25
    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) – 50#DB
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    10:12

    Good race Laura! I thought you had me at the end 🙂

    Thanks Shane!

  9. shannon

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    10-10-10-10-10
    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) 10lb
    30 Situps
    100m Waiter Walk (left) 10lb
    30 Good Mornings

    14:20

  10. John

    Mob, WU, 400m run
    Group WU/mob (that WU hurt lol)

    Bulgarian blah blah whatevers
    Unweighted and then some with 10# DBs…an those things are tough!

    WOD
    3 rounds
    – 100m waiter walk R 20# KB
    – 30 sit-ups
    – 100m waiter walk L
    – 30 good mornings 35#

    13:08

    Lessons learned:
    Kettlebell was a great choice, I suspect the grip would have gotten tough on the last round otherwise.

    Slowing down my sit-ups a little let me do them all unbroken, where normally I would have done 20-10.

  11. Steph H

    Mob
    WU x1
    400m Run
    Group WU & Mob

    OH Bulgarian Split Sq
    5 reps/leg x5 sets
    No weight/10/10/10/10#

    Bill Please
    3 Rounds
    100M Waiter Walk(rt)(15#)
    30 situp
    100M Waiter Walk (lt)
    30 Good Morn(35#)
    Time: 13.36

  12. Blake

    OH Bulgarian Split Squat x5 to 35#

    “Bill Please”
    3 rounds of:
    – 100m Waiter Walk (right)
    — 30 Situps
    – 100m Waiter Walk (left)
    –30 Good Mornings

    Time: 10:05
    PR of 3:31 from 2012 so I guess I am still getting fitter!

    Great race Fred!
    Fun to have Coach Shane coaching the Nooner!

  13. Laura

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    BW-10-15-20-25#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) – 20#DB
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings (35# bar)

    10:13

    Thanks Shane!

  14. WU + Mobility x 1, 400 M Run
    Wall Ball Warm-up fun

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets #10

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) @ 30
    30 Sit-ups
    100m Waiter Walk (left) @ 30
    30 Good Mornings @ 35

    12:08

    Thanks Shane!

  15. MOB WUx1 400M run + Crossover Symmetry

    Group WU MOB

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    0-10-15-20-25

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings – 45# bar

    Time–>14:24

    Used for the 1st round used 15# DB for the 1st 100m walk then switched to 30# DB 2nd walk.
    Did the remaining 2 rounds with 30# KB.

  16. Francis Landry

    WUx1

    Group WU MOB

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    BW-20-20-25-25

    “Bill Please” @40#
    3 rounds of:
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    time = 13:08
    PR of 1 minute from 2012!

  17. Gilles

    mob wux1+400 m run
    group wu
    overhead bulgarian split squat (partner with Kelly)
    BW-BW-10-10-20
    Bill please
    3 round
    100 waiter walk ( right) 40#
    30 sit up
    100 waiter walk ( left )
    30 good morning 45 # bar
    11:40

  18. Amanda Beck

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    (did bw lunges)

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right)(15# to the dumpster for the first round and end of the ramp for the other rounds)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    Time 13:34

  19. Kevin

    Double hand Overhead Bulgarian Split Squat x5/leg
    BW-10-15-25-30 (tough!)

    WOD @ 50# DB and 45# bar
    9:20

    Almost a minute PR. That ramp felt really steep today.

    Great class Shane. Thanks!

  20. Heather B

    Overhead Bulgarian Split Squat
    5 reps per leg for 3 sets
    BW-8-10#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) 15#
    30 Situps
    100m Waiter Walk (left) 15#
    30 Good Mornings 15# Bar

    Time was 12:18

  21. Matt D

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    BW-10#-15#-15#-20#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) (25# DB)
    30 Situps
    100m Waiter Walk (left) (25# DB)
    30 Good Mornings (45#)

    Time: 12:05

  22. Heidi

    Bulgarian split lunges x 5 x 5 rounds @ 15 #….oufff, these were hard

    Bill Please with 35# Dumbbells & 35# bar
    Time12:29. Small PR from 2012, so I’ll take it! I liked this one 👌

  23. Stacey

    Overhead Bulgarian Split Squat
    5 reps per leg for 3 sets @ BW

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) 10#
    30 Situps
    100m Waiter Walk (left) 10#
    30 Good Mornings 15# Bar

    Time: 13:39
    My bum hurts already

  24. Remi

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    0 10# 10# 15# 15#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) @ 30#
    30 Situps
    100m Waiter Walk (left) @ 30#
    30 Good Mornings @ 35# bar

  25. JANET O'BLENIS

    Overhead Bulgarian Split Squat
    5 reps per leg for 5 sets
    BW-5#-8#-8#-8#

    “Bill Please”
    3 rounds of:
    100m Waiter Walk (right) (20# DB)
    30 Situps
    100m Waiter Walk (left) (20# DB)
    30 Good Mornings

    Time: 12:17
    Nice to see you Shane

  26. Shane H

    I had alot of fun coaching most of the classes today! It was great to see everyone and to have everyone eager to try new things. It was a tough Wod and everyone performed to their best!!! Nice work, makes for a proud coach!! If no one had told you lately, you are all awesome!! 🙂

  27. Mike M

    Crossfit quispamsis day
    Core stuff with hollow hold

    Ring muscle up progressions

    Max push ups unbroken

    WOD
    30-20-10
    Burpees
    Pistols ( goblet squats)

    Cash out
    2 30second hand stands or hand stand walk

  28. Angela Steeves

    Bill Please

    Overhead Bulgarians Split Squat
    5 sets per leg x 5 sets
    (3 reps per leg x 5 sets)

    3 rounds of ( i did 2 rounds)

    100 m waiter walk right arm (10#)
    30 sit ups
    100 m waiter walk left arm (10#)
    30 good mornings (5lb bar)

    9:22

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