Corporate Relay

Last year, four members from CrossFit Moncton participated in a Corporate Relay at U de M. Because we won, $300 was donated to a charity of our choice. We are putting in the same team this year to try and defend our title. If there is anybody else that would like to put in another team, the information you need is linked here – Corporate Relay Challenge

AMRAP in 20min:
30 Wall Ball
40 Lunges
50 Single Unders

**Games Athletes – must complete every exercise in a set unbroken**

Just another reminder - please don't leave half full water bottles laying around. Drink it!

61 thoughts on “Corporate Relay”

  1. WUx2
    Strength: push jerk x 1

    AMRAP 20 minutes
    30 Wall Balls 10#
    40 Lunges
    50 Single Skips
    Total: 3 rounds + 7 wall balls

    Cashout: 2 minute wall squat

    1. Cheyenne!!! I am so impressed with your results 🙂 You are making some real strides here and it shows! Congratulations 🙂

      1. Thanks ladies. Gabrielle that’s for “busting” me last Friday, it’s making me work harder.

  2. CFWU x2

    Strength: Deadlifts
    5x 100-115-120-135-165(2)
    Miscalculated how much weight I had on the last one; there was too much so I only did 2!

    AMRAP in 20 minutes
    30 Front Squats (45#)
    40 Lunges
    50 Single skips
    (subbed FS’s for WB’s; injured shoulder)

    Total: 3 rounds + 7 lunges

    Oh and I almost puked. I haven’t been eating well & drinking enough water over the last few days. This workout wasn’t a good one for me.

  3. WUX2
    Strength Push Jerk
    Back to my PR from before I was off for 3 months. Yahoooooo!!!
    2 rounds plus 21 skips
    Great job am classes.

    1. It’s was so much fun to workout with you this morning Heather 🙂 Happy to have been there to celebrate your PR comeback too!

  4. WUX2

    Strength: Push jerk (3x)

    WOD – AMRAP 20mins
    30 WB (14)
    40 lunges
    50 single skips

    4 rounds + 40 lunges

    Great workout!!

  5. WU x 2

    Strength: Cleans x 5


    AMRAP: 20 minutes
    WOD: 30 Wall Balls (30#)
    40 Lunges
    50 Single Skips

    5 Rounds + 30 Wall Balls + 3 lunges

    What an awesome WOD!! Nice working out beside you this morning Heidi.

    1. Those single skips don’t seem to be an issue for you any more 😉 Awesome score on this workout Corinna!

  6. Modified today because I hurt my knee yesterday
    WU x2
    Good Mornings x10
    45 50 55 60 65

    AMRAP 20 mins
    30 Push Press #45
    25 KBS #35
    50 Single Skips
    4 Rounds + 30 Push Press
    *each set unbroken..that was tough*

    1. Box Squats to 20″ box

      First time doing box squats. They were tougher than expected. Really pounds the hamstrings. Also haven’t done a squat for strength since Dec.13.

      AMRAP in 20min:
      30 Wall Ball (10′ wall)
      40 Lunges (stationary)
      50 Single Unders

      6 rounds + 6 Wall Balls
      ***All exercises unbroken***

      Felt good to workout again. The last time I did a WOD was Dec.24. Not sure how my shoulder will feel later. Legs are already wobbly.

      1. Good job on that workout! Looks intense, especially unbroken.

        Who were the members of the team who won the UdeM corporate relay last year?

    2. Mario, I said I am interested but just realised that its this weekend. Won’t be able to make it will be out of town. Man that looks like so much fun!

    3. I’m not the fastest runner, but I’m sure it would be a fun experience – if you guys need another member, count me in 🙂

  7. warm up times 2 (kipping ring pullups)

    Strength Cleans 10s

    35-45(hang squat cleans for those two rounds)-55-65(no time to do a 5th round and thank God for that! I don’t know that I would have had enough left in me for the WOD) I’m actually happy with how this went this morning… I feel like I’m slowly but surely taming another goat! I need to remember to release my grip in the squat portion of the movement…

    WOD AMRAP in 20 minutes of
    30 wallballs (14 lbs)
    40 lunges
    50 skips

    total 4 rounds and 31 lunges – the wallballs got me in this one again… I think I’m going to start doing wallballs at home a couple of times a week just to increase my endurance for this exercise – Santa will be happy to know my gift is getting put to good use!

    Great job this morning everyone 🙂

  8. CFWU x 2
    Box squats 5’s
    AMRAP in 20min:
    30 Wall Ball (10′ wall)
    40 Lunges (stationary)
    50 Single unders
    5 rounds even
    ***All exercises unbroken***

    1. took me 5 tries to finally get 50 singles on the first round. I got to 48 once. I was pissed 😀

  9. Cfwu x 2
    Push press 5’s
    95-135-155-175-185 ( previous 1 rep pr was 185)

    Wod with 10 foot wall and 19/20# ball ( Kevin your 19# ball
    L felt heavier than the 20# ball)

    4 rounds plus 18 lunges.
    Awesome to the ones who were able to do this wod unbroken.

    1. I agree Marco, the 19# was the one I used as well on the 10ft Wall. Need to weight-in that one, may have picked up a few extra pounds 😉

  10. Strength – back squats 3s

    AMRAP in 20 min:
    30 wallballs (14lb) attempted 10’wall (most were just below the line!)
    40 lunges
    50 single unders

    4 rounds+30WB+17lunges

    *unbroken rounds (1,2,3 and 5 were unbroken, round 4 of WB broke into 16+12+2)

    Really need to start working on those wallballs!! I am still somewhat satisfied cause I really didn’t think I’d be able to do the wb unbroken after one round.

  11. Back squats, 5 X 25,35,45, 50, 50 (form is v. hard to maintain)

    AMRAP in 20 min:
    30 wallballs (6lb)
    40 lunges
    50 single unders
    3 rounds plus 25 WB (hard to get low,low,low)
    2 min. wall squats & 1 min. plank for cash out

  12. WUx2
    Back Squat
    135×5 235×5 245×5 265×5 275×5
    4 rounds 10 wall balls unbroken, I missed two rounds of wall balls dropping the ball at 18 and then at 15 thought I was done, Thanks Kevin, Jeff, Mario and Noodles for the big push through the last 30! That was the most uncomfortable I have ever been.

  13. OHS 5RM –> 95-115 (stopped b/c my wrist started to get really tight)

    WOD (unbroken set) –> 5 rds + 2 WB


  14. 10 ring pushups
    Practiced singles. They feel weird now.


    WOD (20#, 10ft):
    4 Rounds + 23 wall balls

  15. WU X2
    Strength: Cleans
    Used the time for working on the “mechanics” of doing a cleans with 65 & 75 lbs. Baby steps…need more work on the timing of deadlift to the jump… and trying not to let my arms do all the work. Thanks coaches, Jeff & Kevin.

    WOD with 10# ball
    RESULTS —> 3 Rounds + 30 WB’s + 40 Lunges

    Was a good workout, but, HOLY my legs are burning now … so it should be interesting trying to walk or climb stairs tomorrow. 🙂

  16. CW x 2
    Push Press (3s) 45-65-75-85-95

    3 Rounds of unbroken …and many sets of wallballs.
    (15, 20, 17, 15, 12)
    Sorry for all the swearing.
    Thanks for all the helper hints and cheering me on…it must have been equally frustrating watching me drop the ball.

      1. u kept me doing my lunges more consistent, u really do give it all you have and that to me is nuts! 😛

  17. WU x 2
    Shoulder Press x 5: 35-45-50-55-55

    WOD: AMRAP in 20 minutes
    30 Wall Balls – 30#
    40 Lunges
    50 single skips
    5 Rounds +30 WB + 21 Lunges

    That was a grueling WOD, but I liked it. Thanks for the push Corina, you kept me moving.
    Legs are feeling it tonight…tomorrow should be a blast.

  18. WU X 2 (pull ups: green band 1st round, yellow band 2nd round)

    strenght: front squat (x5)

    45-65-76-90-95 (max is 100×5) —- cant beleive some of the front squats on the board… cant wait to be anywhere close to 160#!!

    30 Wall ball (orange, 15#?)
    40 lunges
    50 singles
    = 5 rounds + [ 30 wall balls ] + 2 lunges

    180 wall ball??!!! wow!

  19. WUx2 @ 50 Burpees for yesterdays sleep in.

    Strength- Practice Cleans @ 95#. Worked on form.

    WOD: AMRAP in 20min
    30 Wall Ball
    40 Lunges
    50 Single Unders

    4 rounds + 29skips

    Cashout: 2min wall squats

    Was a fun one!
    Great job 6:30 crew!

  20. CFWU x 2

    Strength x 1 Push Press

    95-115-135-150-165PR 🙂

    AMRAP in 20 minutes

    30 wall balls (20# 10 ft target)
    40 Lunges
    50 Single skips

    4 rounds + 21 wall balls

    One tough WOD but I kinda liked it!

  21. Warm Up x2

    OHS x5

    AMRAP in 20 min
    30 Wall Ball (14#)
    40 Lunges (Subbed KBS 30# after first round)
    50 Single Skips

    4 rounds + 8 Wall Ball

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