Bill please!

By /

Skill of the Week – Ring Rows

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

Compare to July 28/11

Cashout today: Update the board

71 thoughts on “Bill please!”

  1. Vincent Roy

    Mobility
    2mins Skipping
    WU x 1

    Clean x 5
    65-75-85-95-105-115

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 40#
    – 30 Sit ups
    – 100m Waiter Walk (left)
    – 30 Good Mornings – 15#

    Time: 13:16

  2. Maria

    Mobility
    2mins Skipping
    WU x 1

    Clean x 5
    55-65-75-75-90 (PR for reps)
    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 25 KBS#
    – 30 Sit ups
    – 100m Waiter Walk (left)
    – 30 Good Mornings – 35#

    time = 10:56

    a little slower than last tme, but more weight on my good mornings, so happy with that.

  3. Josh

    2min skipping
    Wu X 1
    3rds: 100m waiter walk(r)30#Dbell, 30sit ups, 100m waiter walk(l)30#Dbell, 30 good mornings-45#
    12:58

  5. Blake

    2 min skipping / WU x 1

    Deadlift x 5
    225-235-245-255-260 (PR reps…got 5 but back was starting to curve.)

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 40# dumbell
    – 30 Sit ups
    – 100m Waiter Walk (left)
    – 30 Good Mornings – 45# bar

    TIME: 13:36
    Was doing Ok until very last (left) Waiter…had to drop and readjust the dumbell a couple times and cost myself a sub-13 min time. Weight was heavy but probably just the right difficulty.
    Good workout!

    1. Lora

      Nice deadlifts Blake! Happy to hear you are focusing on, and working hard to maintain proper form.

      Nice time on the WOD. Those dumbells get heavy very quickly.

  6. Gillyon

    2minutes of skipping
    Warmup
    Push press (3) 45-65-75-85(failed??wtf)-75

    WOD

    3 rounds of:
    100m Waiter Walk (25lbs)
    30 Situps
    100m Waiter Walk (25lbs)
    30 Good Mornings (35lbs)
    Time – 12:31

    Maria…you were flying!

    2. Lora

      WOW! Great time on the WOD. You were using some pretty significant weight on those waiter walks (errrr, runs), too!

    3. Darsey

      Thanks. I told Kevin they shouldn’t be called waiter walks, but rather ‘waiter ur arse 50m there and back as fast as u can’. haha

  8. Chantal L.

    2 mins skipping
    WU x 1

    Push Jerk x 5
    85-95-105-110-115

    WOD
    3 rounds of:
    100m Waiter Walk (30#)
    30 Situps
    100m Waiter Walk
    30 Good Mornings (35#)

    15:23 … not a pr. boo! On the other hand, Day 1 of Paleo challenge is halfway done and is going great.

  10. Lora

    I encourage everyone to try out this week’s “Skill”: Ring Rows.

    I have been subbing them for the last couple of weeks for pullups (overhead positions seem to aggravate my shoulder) and THEY ARE NOT EASY!!! Try them with your body as horizontal as possible OR elevate your feet on a 20″ box for an even bigger challenge. 🙂

  11. Sheldon W

    MOB WU x 1

    Paleo Benchmark WOD

    Max Burpees in 5 minutes: 72

    1 Mile Run: A little over 8:00.

    Max rep Pull Ups: 21

    Pretty happy with the burpees since I only completed 81 in 7:00 during the 2012 Crossfit Open. That was also the single most pull ups I have ever done unbroken. The run was better than I had hoped. I will be taking three weeks off from running, jumping, and especially skipping.

    1. Blake

      Ooooh, had to get ONE more pull-up than me huh? It’s totally on now! Seriously that’s a sweet pull-up achievement! Nice scores dude.

      Now all you have to do is beat then once you are in full-caveman mode!

  12. Elba

    Mob
    2 min skipping
    WU x 1

    WOD
    @ 35lbs
    Time: 12:14

    Glad with my time, good job everyone!!! happy 1st day of Paleo 🙂

  13. Frank

    2 min skipping
    wu x 1

    strenght front squat x5
    150-175-200-225-250(4) PR for reps

    3 rounds of:
    100m Waiter Walk (right) (40#)
    30 Situps
    100m Waiter Walk (left) (40#)
    30 Good Mornings (45#)

    Time = 14:08 PR of 1:05 min

  14. Amanda

    Strength: front squats, testing out my back:
    5x 45-65-85-105 – felt good!

    WOD @ 25#

    T = 16:31

    Ummm, did I take someone’s weight by accident? I believe I started with 30# and at some point I unknowingly switched to 25# but I have no idea when this happened. I’m sorry if I took someone’s weight!

    Wow that workout really kicked my ass. I went into it thinking the opposite would happen. 🙂

    Nice work Christine! You smoked this one!

  16. Eric N.

    Mobility class (Thanks Jo)

    Mob
    2 Minutes of skipping (101 consecutive double unders!!!! -PR of 24 reps!)
    -Kevin did say to update the board 🙂
    Wu x 1
    Strength: Deadlifts x 5
    155-170-180-190 (stopped, back was rounding)

    WOD w/ 30# dumbbell and 45# bar
    T: 11:56 (pr of 30 seconds but last time used 10# for Good Mornings)

    Loved this WOD last time and it was even gunner this time around ! Great job 5:45!!!

    1. Lora

      Congrats on your Double Under PR and Trophy Case!! WOOOHOOO!!!

      Nice time on the WOD too. You flew past me a couple of times on those waiter walks/runs. Awesome 🙂

  17. Gilles

    Mobility
    2mins Skipping
    WU x 1
    Strength – Clean x 5
    95, 100, 105, 115, 125, 135

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 45# KBS
    – 30 Sit ups
    – 100m Waiter Walk (left) – 45# KBS
    – 30 Good Mornings – 45#

    time = 13:20 (no PR used more weight 10# on the 100m Walk & Good morning)

  18. Rachel

    Mobility
    2mins Skipping
    WU x 1
    Strength – Clean x 5
    45, 50, 55, 60, 65, 70×2, 60×2, 65×3

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 20# KBS
    – 30 Sit ups
    – 100m Waiter Walk (left) – 20# KBS
    – 30 Good Mornings – 25#

    time = 12:21 (no PR used more weight 10# on the Good morning)
    cash out – figure 4 20 sec x 2 each side

  19. Jack

    2 min skipping
    Wu x 1
    Strength: press x 5
    95,105,115,125,135 (10#)

    WOD: “Bill please” 3 rounds
    100m waiter walk (25#) right
    30 situps
    100m waiter walk (25#)
    30 good mornings (45#)

    Time: 10:36

    Went light on waiter walk due to sore shoulder. Felt good though.

  20. Marcel

    Mobility
    2mins Skipping
    WU x 1

    Push Jerk x 3

    115-125-135-145-145 — Re-did 145# after Coach pointed out head was not coming through, thanks Kevin it helped a lot.

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 35#
    – 30 Sit ups
    – 100m Waiter Walk (left)
    – 30 Good Mornings – 45#

    Time: 16:?? — I didn’t write my time down; probably due to being unable to lift my arm to pick up my pen.

  21. Gabriel

    Mob + 2 Min Skipping
    WUx1

    Strength – Cleans X5
    95-115-135-145-155

    WOD: 3 Rounds
    – 100m Waiter Walk (right) – 30#
    – 30 Sit ups
    – 100m Waiter Walk (left) – 30#(35# last WW round 3)
    – 30 Good Mornings – 45#

    Time–> 13:18

    Last Waiter Walk someone had my 30pounder so i choose a 35# from the leftovers.
    Trick to those darn Waiter Walks is to run. Did the last 3 WW running..

    Foam Rolling
    daily Planks to 5 min total.

    Great job 6:45 crew!

  22. Heather S

    MOB Class
    Slikkipinf 2 min
    wu x 1

    Push Press – 1’s
    70-85-100-110-115F-115

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

    Time 15:12 (So wierd it didn’t feel like 15 mins!?!)

    5#’s more than last time but 2:20 min longer 🙁 Still fun wod and great weather to do it in (no thunder/lightening like last time when I did as change for change in 2011!)

    1. Lora

      What the heck is “Slikkipinf”? Some kind of new dance move all the cool kids are doing? LOL

      Great job on the WOD tonight! 5 more pounds on those Waiter Walks is a big deal! 🙂

  23. Robyn

    Mobility
    2 mins skipping
    WU x 1

    Strength: Was supposed to be OHS, but Kevin advised switching to Shoulder Press, as OHS hurts my right shoulder, for some reason. Felt better during shoulder press, so thanks, Kevin!

    5×20-25-30-35-35#

    WOD: “Bill Please” — Time = 19:40

    3 Rounds of:
    100m waiter walk (right) — 10# kettle bell
    30 situps
    100m waiter walk (left) — 10# kettle bell
    30 good mornings (wooden stick)

    Earlier today, I looked up “waiter walk” in the exercise demo videos and the thought, ‘doesn’t look too bad’ actually skated across the surface of my mind for a moment. Part way through the WOD, I was thinking, “I take it back! I take it back!” 😀 10# never felt so heavy! Ha ha! Oh dear…

    But, I can add it to my “gotta start somewhere” list! ;-D

      1. Robyn

        Thanks, Lora! I was so glad to be able to drop that wooden stick at the end of my last “Good Morning”!

        You always make the WODs look easy! Amazing!! 😀

  24. Shane

    Mobility
    Skip 2 mins
    Wu x1

    WOD Bill Please

    3 rounds for time

    100m waiter walk 35 lbs
    30 sit ups
    100m waiter walk 35 lbs
    30 good mornings with sti ck (newbie) style 🙂
    Time 11:40.
    Left arm had hard time with that weight.. Great workout was trying to keep up with Lance but I couldn’t catch him.. Good motivation though.

    1. Lora

      Super time, Shane! It is eye-opening to see how much stronger one arm can be than the other. I didn’t feel as “confident” with the weight hovering near my head in my left hand as I did in my right. LOL!

  25. Lance

    Mobility
    2 mins Skipping
    Wu x1

    Push Press 3s

    165-165-165-165-165

    WOD
    3 Rounds
    100m Waiter Walk #35
    30 situps Ab Mat
    100m Waiter Walk #35
    30 Good Mornings #45

    Time 10:36

    Great workout really liked this one. Ab mat made the situps feel very different harder on the abs but more spring liked it going to use it from now on. Great job everyone.

  26. Lora

    Mobility Class. Thanks Jo! 🙂

    2 min skipping
    WU x 1 (sub ring rows for pull ups)

    WOD as Rx
    3 rounds
    100m waiter walk 35# (left arm)
    30 sit ups
    100m waiter walk 35# (right arm)
    30 good mornings 35#
    Time = 15:05

    The waiter walks felt very heavy. I had to put the dumbbell down several times during each segment of round two and once during each segment of round 3 (got more determined or something, I guess). I was pretty discouraged thinking this was much easier and faster when I did it last year, although I was pretty sure I used the same amount of weight. I was pleasantly surprised to find that I did it last year in 15:16….woohooo….so an 11 sec PR! I will take it! After the crap day I had at work, 11 seconds is a big deal! 🙂

    Great job 5:45 crew! You all did AWESOME!!

  27. Heidi

    WU x 2
    2 min skipping

    Front Squats x 1:
    95-115-130-140-150

    WOD with 35# on waiter walk & good mornings
    Time = 12:42

    Best strategy for me on this one was to run the waiter walks….get rid of it as fast a possible.

  28. Kevin Mac

    Mobility
    Skip 2 mins
    Wu x1

    Strength – Push Press X 5
    45-55-65-75-85#

    WOD Bill Please

    3 rounds for time

    100m waiter walk 30 lbs
    30 sit ups
    100m waiter walk 30 lbs
    30 good mornings with stick style
    Time 15:39.

  29. Christine

    Mobility
    Skipping 2 minutes
    WUx1 (toes to ring x10 and strict pullups x10 with blue band-I am determined to do a pullup with no bands in the near future!)
    WOD: Bill Please
    100m waiter run with 25# Right
    30 sit ups
    100m waiter run with 25# Left
    30 good mornings with 35#
    Time: 13:22
    Wow!! Those runs were not easy!!! Elba, what do you eat woman!??!?! LOL nice work on that WOD my friend!! Good job everyone!!! 🙂

  30. Chantal Guerette

    Mobility
    2 minutes skipping
    WU x 1

    Strength Push Press 5 x 45-50-55-60-60 (bad day I guess…)

    WOD 3 rounds of
    – 100m waiter walk with right arm (20lbs)
    – 30 situps
    – 100 waiter walk with left arm (20lbs)
    – 30 good morning

    Time : 11:00

    This was fun ! Good job everybody 🙂

Popular Posts

December 6, 2021
Only 20 Minutes of Work ¯\_(ツ)_/¯

EMOM for 10 min1 Snatch + 1 OHS AMRAP in 10 min24 American KBS (50/35#)12 Box Jump Overs (24/20”)50 Single Unders

March 5, 2019
Opposite Day

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…

February 27, 2020
API Test

Today, we’re testing Aerobic Power Intervals. It looks like Fight Gone Bad, and it will feel like Fight Gone Bad, but it isn’t. You’ll perform…

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro