Don’t drop it!

10 rounds of:
5 Kettlebell Swings
10 Weight Lunges

*If weight is dropped, 10 burpees.

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56 thoughts on “Don’t drop it!”

  1. oops….I meant to post that as Cecile! Cecile will take a 5:30 if one becomes available. ahhaha

  2. CFWU x 3

    Strength x 3 Cleans


    WOD – Don’t Drop It

    10 rounds of

    5 KB swings 53#
    10 weighted lunges

    If you drop weight 10 burpees.

    Didn’t drop the weight for the workout, but dropped the “C” word at the end and had to do 10!

    Yeah! Rest day tomorrow.

  3. Heather (Mum)

    Nice picture Guy! No comment necessary.
    CFWU X 3
    Stremgth 5-5-5-5-5
    Push Press
    WOD 10 rounds of
    5 KBS
    10 lunges (weighted)
    Time 11:02
    Great job am crew.

  4. Push Press 5-5-5-5-5
    65-95-105-115-135(PR for reps)

    10 rounds of:
    5 Kettlebell Swings
    10 Weight Lunges

    6:12 (didn’t drop the weight)

  5. CFWU x3
    Back Squat x1
    50-75-90-95(PR)-105(PR) πŸ™‚

    WOD: 10 Rounds of
    5 KBS (25 lbs)
    10 Lunges (25 lbs)

    Time: 9:13 – didn’t drop the weight.

  6. CFWU x 3

    Strength – Front Squat

    WOD 10 Rounds of
    5 Kettlebell Swings 53#
    10 Weight Lunges

    Time: 9:05
    10 Burpees…

  7. WU x3

    Strength – Front squat x5

    10 Rounds
    5 KBS #30
    10 Lunges
    Time: 6:17

  8. CFWU x 3
    strength – push press
    WOD – 10 rounds of:
    5 KBS 53#
    10 lunges 53#
    Time 5:19
    Good race COACH. πŸ˜€

  9. CFWUx2

    strength: the lovely back squat! x3
    45(5) – 95-115-135-150-160 (PR for reps)

    WOD: 10 rounds of
    5 KB (35#)
    10 lunges (35#)
    time 5:29

  10. Push Jerk – 3RM
    95-115-135-155-165 (PR for reps)
    That means my 1RM will go up! πŸ™‚

    WOD (53#):

    WOW we have a lot of new members! Welcome everyone!

    Thanks to Marlene and Shallon we are still fundraising today!

  11. CFWU x 3

    Strength Cleans 5-5-5-5-5


    WOD – Don’t Drop It

    10 rounds of

    5 KB swings 53#
    10 weighted lunges

    no burpees. yesss

    time: 7:58

    Great work everyone

  12. Warm up x3
    15-1 25-1 35-1 55-1 65-2 (pr)

    10 rounds
    5 kbs (used 20 lb weight thinggie)
    10 effin’ lunges

    Thanks for the encouragement on this one, I needed it!

  13. Warm up X 3

    Shoulder Press @ 1 Rep.
    Very disappointing, as 70 is my current PR for push press…but not today.

    10 Rounds of:
    5 kettlebell swings # 30
    10 Weighted Lunges
    0 Burpees – YEEAAAHHH!
    Time: 7:12

    Not dropping the weight took every ounce of self control, but I was just not up to facing the burpees. Another fun workout!

  14. Shoulder Press 1RM –> 95-105-110-114-120

    WOD –> 6:04 and I did 10 burpees

    I have no idea why I dropped that KB, but I am still angry about it because I didn’t need to rest!

    1. I dropped it too, it was either drop it to the ground and fall out the door with it!

  15. Squat Snatches x1

    10 rounds of:
    5 Kettlebell Swings (53#)
    10 Weight Lunges (53#)


    Welcome to Mario, Amanda and Cheyenne! Great first workout!

  16. Well That’s It For Me!

    I’m off to Borden Ontario tomorrow and will be there for a couple of weeks before I’m finally able to go home to my wife in London. I plan to continue with CF and Jill (my wifey) and I are going to start eating Paleo when I’m home and can finally cook for myself.

    I can’t (will do burpees later) thank you all enough for the support you have shown over the last month. CF has really been the best part of my stay in Moncton.

    Now for todays results
    CFWU X 3
    Push Jerk x 1

    WOD ‘Don’t Drop It’
    5 KBS
    10 Weighted Lunges

    You guys all rock! If you’re ever in London Look me Up!

    1. Thank you for the kind words Scott! You, Mike and Greg improved tremendously in the month that you were here. Keep up the training!

      That muscle-up is right around the corner!!

    2. Scott, Mike and Greg, it’s sad to see you go – it was a pleasure having you with us! I am however happy that you guys finally get to go back to your families πŸ™‚ Please keep in touch when you can and stay safe. πŸ™‚

    3. Happy to have met, sweat and bled with you guys! Safe trip back home Scott!
      Let us know when you hit that first muscle-up! You’re sooooo close! Take care of you and yours!

    4. Great meeting all you guys, best of luck in the future. Let us know when you get that muscle up.

    5. Nice meeting you Scott,Mike and Greg. Take care and send us a pic of that muscle-up πŸ˜€

  17. Warm Up x3

    Deadlifts x3

    10 rounds of
    5 KBS (25)
    10 Weighted Lunges (25)

    Time: 6:02

    Great to have met you Scott!

  18. Warm-up x 2
    Push Jerk 3-3-3-3-3

    10 rounds of:
    5 Kettlebell Swings
    10 Weight Lunges
    (used 35 pounds)

    Good job everyone! Best of luck Scott !!!


  19. WU x 3…………………up to 8 PU unassisted….getting the kip rythem
    BAck Squat 3’s

    10 rds
    5 KB swings 40#
    10 weighted lunges

    1. Do we have more than one Owen in the gym? Cause the Owen I know couldn’t do unassisted pull ups last time I saw him. Nice work!!

      1. GREAT WORK OWEN!! Once you get the feel for the kip you’ll never use the bands again! Keep it up!

  20. Warm up x 3
    strength OHS grrrrrrrr 3’s
    15-20-25-30-35 (PR) hey! I’ll take whatever I can get in this one!!! Tried 40, but failed – my hip hurts and I don’t know why… I’m not that old… Am I?

    WOD 10 rounds of
    5 KBS (25#)
    10 weighted lunges (25#)

    time: 6:43 or 6:48 (thought I was going to cough up a lung!)

    excellent work on this one everyone! Some may even have done an extra round or two!!! ( that was a hard one to keep track of!)

  21. WU x 3
    Strength = Push Kevi…. errrr…. Push Jerks x 5 *hehe*
    80-90-100-110-125 (PR for reps)

    WOD – Don’t Drop It

    10 rounds of

    5 KB swings 53#
    10 weighted lunges 53#

    Time: 8:14

    Lunges are my goat in the first place…. weighted lunges are HELL!!! Yet, I’m happy that I did this with the 53# after the fact. I’m probably going to feel different walking up and down stairs tomorrow.
    Great work 6:30 crew! We managed not to kill Matt again! Great Success!

  22. WU X 3
    Dead Lift
    135(5) – 225(5) – 275(5) – 325(2) – 325(F)
    Form was not the best on 325, arched back. If they still count PR for weight.

    WOD 10 rounds of
    5 KBS
    10 Lunges 30#
    Time 7:33

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