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**
I cant make my am class,, I’ll try to book a 6:30
Sorry!
WUx2
Strength: push jerk x 1
55-65-75-85-95
AMRAP 20 minutes
30 Wall Balls 10#
40 Lunges
50 Single Skips
Total: 3 rounds + 7 wall balls
Cashout: 2 minute wall squat
I believe that was a 10# PR for the jerk!
It was indeed! Good job Cheyenne! 🙂
Cheyenne!!! I am so impressed with your results 🙂 You are making some real strides here and it shows! Congratulations 🙂
Thanks ladies. Gabrielle that’s for “busting” me last Friday, it’s making me work harder.
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!
WOD:
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.
I switch my 5:30 class for a 4:15 class instead !
WUX2
Strength Push Jerk
55-65-70-75-80
Back to my PR from before I was off for 3 months. Yahoooooo!!!
WOD
2 rounds plus 21 skips
Great job am classes.
Congrats! And patience. You’ll reach all of your old PRs again.
Congrats Heather. It is wonderful seeing you working out at the gym again…smiles..
It’s was so much fun to workout with you this morning Heather 🙂 Happy to have been there to celebrate your PR comeback too!
That’s awesome Heather!!
Incredible work Heather 🙂
WUX2
Strength: Push jerk (3x)
45-65-75-80-85(2)
WOD – AMRAP 20mins
30 WB (14)
40 lunges
50 single skips
4 rounds + 40 lunges
Great workout!!
WU x 2
Strength: Cleans x 5
75-85-95-105-110
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.
Those single skips don’t seem to be an issue for you any more 😉 Awesome score on this workout Corinna!
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*
Great story about fella CrossFitter Kirk yesterday!
Anyone interested in forming another CF Moncton team for the corporate relay?
Box Squats to 20″ box
45×5
95×5
135×5
185×5
205×5
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.
Good job on that workout! Looks intense, especially unbroken.
Who were the members of the team who won the UdeM corporate relay last year?
Thanks!
Members were myself, Pierre, Sonia and Gillyon.
I am!
That was for
Awesome!
Two more and the defending champions have themselves a challenge!
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!
No problem, its all good 😉
I’ll do it Mario!
Great!
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 🙂
Yeah that’d be great. We only need one more… anyone??
If you need a fourth let me know, I would be in if you haven’t already filled all the spots
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 🙂
CFWU x 2
Box squats 5’s
45-95-135-185-205
AMRAP in 20min:
30 Wall Ball (10′ wall)
40 Lunges (stationary)
50 Single unders
5 rounds even
***All exercises unbroken***
took me 5 tries to finally get 50 singles on the first round. I got to 48 once. I was pissed 😀
Cfwu x 2
Strenght
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.
Awesome work to anyone who tackled this WOD!
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 😉
Strength – back squats 3s
115-135-145-155-165
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.
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
WUx2
Back Squat
135×5 235×5 245×5 265×5 275×5
Wod
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.
Strength was deadlift.
OHS 5RM –> 95-115 (stopped b/c my wrist started to get really tight)
WOD (unbroken set) –> 5 rds + 2 WB
Ouch…
10 ring pushups
Practiced singles. They feel weird now.
HSPU
10-10-10
WOD (20#, 10ft):
4 Rounds + 23 wall balls
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. 🙂
CW x 2
Push Press (3s) 45-65-75-85-95
WOD
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.
+ 10 [email protected]’t burpees
for screaming the word as I dropped the med ball. Good times. 🙂
u kept me doing my lunges more consistent, u really do give it all you have and that to me is nuts! 😛
Great diagram on how to choose your food at the supermarket 😉
http://www.foodpolitics.com/2011/01/darya-pinos-guide-to-supermarket-navigation/
ca parrait cool… thanks!
faut encore que je lis PALEO… merci encore!
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.
Wow! Good job there Heidi!
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#!!
WOD:
30 Wall ball (orange, 15#?)
40 lunges
50 singles
= 5 rounds + [ 30 wall balls ] + 2 lunges
180 wall ball??!!! wow!
Great job Elissa!
oups!! pretty sure its 4 rounds,,, yes, 4 rounds + 2 lunges.
my bad!
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!
Used 19# on 10ft wall.
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!
Warm Up x2
OHS x5
45-50-55-60-85
AMRAP in 20 min
30 Wall Ball (14#)
40 Lunges (Subbed KBS 30# after first round)
50 Single Skips
4 rounds + 8 Wall Ball
Who are you calling a jerk 😉