Bill please!

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

Watch an example of this workout.

Daniel from Dieppe takes the win

34 thoughts on “Bill please!”

  1. WUx 2
    Strength Push Press
    5 x 45-55-65-70-75

    3 rounds of:
    100m Waiter Walk (right) (25# KB)
    30 Situps
    100m Waiter Walk (left) (25# KB)
    30 Good Mornings (10#)

    Time = 10:42

    I liked this one!

  2. WUx 2
    Strength Push Jerk
    5 x 45-55-65-70-75

    3 rounds of:
    100m Waiter Walk (right) (15# KB)
    30 Situps
    100m Waiter Walk (left) (15# KB)
    30 Good Mornings

    Time = I forgot to write it down but think it was close to 15 Min

  3. Clean 5x
    95-135-155 exhausted from just this. Maybe it’s time for another rest day

    3 rounds of:
    100m Waiter Walk (right) (50lbs db)
    30 Situps
    100m Waiter Walk (left) (50lbs db)
    30 Good Mornings (45lbs)

    13:29

    Crap that was heavy 🙁 Had to break my walks.

  4. WUx 2

    Back Squat x 3
    65-75-80-85-100-110 (didn’t realize at the time but it was a pr for reps! Thanks Jane)

    3 rounds of:
    100m Waiter Walk (right) (25#)
    30 Situps
    100m Waiter Walk (right) (25#)
    30 Good Mornings (#35)

    Time = 16:26

    That was a fun one!

  5. WUx 2
    Strength – front squats x 3
    135,155,175,185

    3 rounds of:
    100m Waiter Walk (right) (35# KB)
    30 Situps
    100m Waiter Walk (left) (35# KB)
    30 Good Mornings (45#)

    Time = 11:00

    Cash out – Lacrosse ball behind shoulder

  6. Back Squat 3RM -> 75-80-85-100-110 (PR reps)

    WOD:

    Did first 100m walk with 35# dumbbell and then switched to 30#. Good AMs @ 35#.

    23:26 (Minus 10 seconds for Denis’ burp right Corinna?)

    Excellent travail tout le monde!

  7. WUx 2
    Strength – front squats x 1
    60,70,80,90(bad form),90(better),90(F),90(F)

    3 rounds of:
    100m Waiter Walk (right) (20# KB)
    30 Situps
    100m Waiter Walk (left) (20# KB)
    30 Good Mornings (15#)

    Time = 11:46 (left side for the waiter walk where very difficult, should have used 35# for the good morning)

    Cash out – Lacrosse ball behind shoulder

  8. What a fun one!

    3 rounds of:
    100m Waiter Walk (right) – 50# DB
    30 Situps (abmat)
    100m Waiter Walk (left) – 50# DB
    30 Good Mornings (45#)

    10:16

  9. Kev, Is there anyway I could come in and do Cindy? I was really tied up with packing and stuff yesterday and I really wanted to do it before I left. If not I understand.

  10. WU x 2
    I did my first 7:00 a.m. class since the month of March. BRUTAL!!! Gosh, I am not sure how I did the 6:00 a.m. classes for so long…lol!!

    Strength: Front Squat x 3

    120-135-145-150-145(not awake so screwed up weight)-155

    3 rounds:
    WOD: 100m waiter walk (35lbs)
    30 situps
    100m waiter walk (35lbs)
    30 good mornings (45#)

    This WOD just about killed me!!! lol!! It was the first time since I started cross fit that I did not want to finish a WOD! I dropped down to 30 lbs on the second waiter walk in round 2 and I still had a hard time!!

    Time: 23:52

    Great job 7:00 a.m.ers.

    I certainly have a new found respect and appreciation for waiters and waitresses for sure!!

  11. CFWU x 2

    Front Squat 5’s
    95-115-125-135-145 Watching My knee very closely…

    WOD @ 40lbs

    13:41 I think…

    Sorry for the Burp girls it was stretching me out lol

  12. WU x 2

    Shoulder Press X 1 Rep.
    45-55-60-65-70-75(F)…GRRR….been stuck at 70 on this lift FOREVER!

    3 rounds:
    WOD: 100m waiter walk (30#)
    30 situps
    100m waiter walk (30#l)
    30 good mornings (35#)
    Time = 10:49

    I liked this one. I wish I had done the Waiter Walk at Rx’d at 35#….next time.

  13. WUx 2
    Strength Shoulder Press
    5 x 80-90-95-115-125

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

    Time = 15:13

  14. WU x 2
    Strength – OHS
    70-80-80-80 (not enough time to do another set)

    WOD 3 rounds of:
    100m waiter walk – right (30#)
    30 situps
    100m waiter walk – left
    30 Good mornings (35#)

    Time: 14:48 I think… My shoulders are to sore to grab my book over there!

    Awesome job 5:30, it felt like a race all along, almost everyone was following the same rounds!

  15. WUx2
    Strength – front squats x 3
    35-40-45-50-55

    WOD
    3 rounds:
    WOD: 100m waiter walk (20lbs)
    30 situps
    100m waiter walk (20lbs)
    30 good mornings (15#)

    Time: 15:55

  16. WU x 2 (alternated between small band and no band for pullups)

    Strength: OHS (goat, goat, goat!!!) (x5)
    45-55-65-70(4)-70(5)
    **OMFG these are hard for me**

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

    Time = 15:16
    *could have gone a little heavier on the Good Mornings but happy to do this WOD as Rx’d*

    Great job 4:15 crew!!! Thanks for the encouraging words Tim 🙂

  17. WUx 2

    Strength Shoulder Press
    5 x 45-55-65-75-80
    4 x 80

    3 rounds of:
    100m Waiter Walk (right) (30#)
    30 Situps
    100m Waiter Walk (left) (30#)
    30 Good Mornings (10#)

    T:12:26

    This was a great workout!!!!

  18. Ever wondered why the Co-Op Feed Mill next door smells so bad? Today in a food safety training course at work, I learned that Poultry Manure is one of many disgusting things fed to cattle. … and sure enough it’s on this list I found….

    http://www.ext.colostate.edu/pubs/livestk/01615.html (scroll to bottom)

    Here’s another interesting article…

    http://www.ucsusa.org/food_and_agriculture/science_and_impacts/impacts_industrial_agriculture/they-eat-what-the-reality-of.html

    If you aren’t buying organic meat now you might want to consider a change! 😉

  19. WUx 2

    Strength

    Push Press
    45-55-65-70-75(4)

    3 rounds of:
    100m Waiter Walk (right) (30#)
    30 Situps
    100m Waiter Walk (left) (30#)
    30 Good Mornings (10#)

    T:12:35

    Not a bad workout considering my strength workout was push presses

  20. CFWU x1
    32 B-Day burpees
    Skipped strenght cuz of shoulder and everything soreness 😀 Practiced KBS and wallballs
    WOD with 50# walk, 45# Goodmornings and Abmat
    13:23

  21. WU x 2
    Strength: OHS 3’s
    35-40-45-50-55 (3 attempts and F) Definitely a mind game,felt afraid it was going to fall on me

    WOD: East Side Mario’s Badda Boom Badda Bing Alias Smells Like Chicken Feed
    100m waiter walk 25#
    30 situps
    100m waiter walk 25#
    Good Morning 10#

    18:18

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