It’s not open quite yet, but save the link. On June 1, at 12pm, registration for the 9th Annual Atlantic Hopper Event will be live. Don’t know what it is? Watch THIS.
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!
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!
❤️ I love The Hopper so much!
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
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!
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 🙂
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!
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.
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
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!
Nice time!
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
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.
And thanks Tara for reminding me to post!!
Yay, you posted!!!!
🙂
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
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!
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!
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!
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.
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!
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
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
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!
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
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
OH Bulgarian split squat
BW-BW-5-10
WOD
20#kb and 35#bar
13:57
Thanks for the class Shane 🙂
OH Bulgarian split squats @20# db
WOD with 35# db & 35# bar:
11:42
Alllll of this was yuck. See ya tomorrow 😉
Thanks Shane!
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 👌
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
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
12:33
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
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!! 🙂
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
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