28/05/10 - NUTTS

Craig tackling the double unders

"Nutts"

10 Handstand Push Ups

15 Deadlift

25 Box Jumps

50 Pull Ups

100 Wall Ball

200 Double Unders

400 Metre Run with 25kg/15kg disk

BANK HOLIDAY

Open times for bank holiday monday::

10am - 2pm

Hope to see you all there!

27/05/10 - WOD

The Rev again - showing off his kettle bell skills

Complete for time:

500 metre row

50 Burpees

50 Kettlebell Swings

500 metre row

26/05/10 - WOD

The Rev - L Sit! Fantastic picture Rev

Complete for Time:

60 second L Sit

30 Good Mornings (20kg/15kg bar)

60 Ab-Mat Sit ups

30 Back extensions

25/05/10 - FRAN

Im sure you all know this workout by now, but for the newbies::

Complete 21-15-9 reps of

Thrusters (42.5kg/30kg)

Pull Ups

Well done to all those who achieved new PB's - Longsocks, The Chief, Matt SP and Maxine to name a few!

24/05/10 - WOD

Strength:

Back Squat

5-5-5-5-5

Congrats to Gav who achieved a FANTASTIC 120kg!!

Met-Con:

As many rounds as possible in 20 minutes of:

3 Pull ups

6 Knees to Elbows

9 Squats

At the start of every round with an odd number (1,3,5,7 etc) complete 5 burpees

Well done to Coach M who did this exercise with a 10kg weighted vest and still completed 17 rounds!!

23/05/10 - J.T (as of yesterday)

"J.T" - as yesterday

22/05/10 - J.T

"J.T"

21-15-9 of:

Handstand Push ups

Ring Dips

Press ups

21/05/10 - WOD

Complete 4 rounds for time of:

400 Metre Run

50 Squats

20/05/10 - WOD

Nimmi taking on the Burpee Bar Jumps - Good Going Nims!!!!

Complete for time:

20 Shoulder to overhead press (85kg/55kg)

40 burpees

19/05/10 - WOD

Complete 3 rounds for time of:

20 Sumo-Deadlift Highpull

30 Front Squat

40 Pull Ups

18/05/10 - ANNIE

Simon struggling through the initiation

"Annie"

Complete: 50-40-30-20-10 reps of::

Double Unders

Sit-Ups

17/05/10 - WOD

Gav taking on the rope!

Complete for time:

21 Thrusters (52.5kg)

12 15ft rope climbs

15 Thrusters

9 rope climbs

9 Thrusters

6 rope climbs

16/05/10 - FRAN UP - ELIZABETH DOWN

"Fran up - Elizabeth down"

Complete the reps 1- 10 of:

Thruster (35kg/25kg)

Pull Up

(i.e. 1 Thruster-1 pull up, 2 Thrusters-2 pull ups, 3 Thrusters-3 pull ups etc)

THEN

Complete the reps 10-1 of:

Squat Cleans (35kg/25kg)

Ring Dips

(i.e. 10 squat cleans-10 ring dips, 9 squat cleans-9 ring dips etc)

15/05/10 - EVA or JACKIE

A familiar sight at Funct Fitness

For those who completed Eva yesterday - Jackie is today's WOD and vice versa!

14/05/10 - EVA or JACKIE

Maxine the Machine!

"Eva"

5 rounds for time of:

800 Metre Run

30 Kettlebell swings (32kg/24kg)

30 Pull Ups

"Jackie"

1000 Metre Row

50 Thrusters (20kg/10kg)

30 Pull Ups

13/04/10 - KAREN

"Karen"

150 Wall Ball for time

12/05/10 - WOD

Complete 5 rounds for time of:

5 Muscle-Ups

10 power cleans (60kg/40kg)

220m Run

11/05/10 - WOD

John - This picture is for you (now there are four of you on here)!

Complete 5 rounds for time of:

Hang Power Snatch (42.5kg/30kg)

Front Squat (42.5kg/30kg)

400 Metre Run

INITIATION a La James!

The dreaded Initiation - Well done James! Excellent Effort.

10/05/10 - WOD

Complete 7 rounds for time of:

10 Handstand Push-ups

10 Squat Cleans (42.5kg/30kg)

10 L-Pull ups

09/05/10 - JERRY

"Jerry"

For Time:

Run 1 Mile

Row 2K

Run 1 Mile

08/05/10 - CROSSFIT TOTAL

"Crossfit Total"

Back Squat - 1 Rep

Shoulder Press - 1 Rep

Deadlift - 1 Rep

07/05/10 - FRAN/DIANNE

Miko Salo doing Fran - Look out Miko, Funct Fitness is coming to get you!!

Do either "Fran" or "Dianne"

Big shout out to all the guys at Funct Fit - yet another bunch of PR's from Matt(SP) 3.28, Jon, Jack, Nimmi, Ben and more!

06/05/10 - WOD

Complete as many rounds as possible in 7 minutes of:

10 Squat Cleans

20 Anchored Sit - Ups

Sit - ups = Anchor feet under the bar, back of your hands should touch the floor above your head and then reach forward and touch the bar (no ab mat)

05/05/10 - THE BEAR COMPLEX

Harvey and Jack taking on The Bear!

Complete seven sets of the sequence without putting the bar down. After the set has been completed increase the weight and repeat the exercise for 5 rounds:




Clean
Front Squat
Push Press
Back Squat
Push Press

04/05/10 - BARBARA

A familiar sight at Funct Fitness - good work girls!

"Barbara"

5 rounds:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

Rest for 3 minutes in between each round!

03/05/10 - THE AIRFORCE WOD

The pain is there for all to see Packers!

"The Airforce WOD"

Complete (with 42.5kg/30kg bar) for Time:

20 Thrusters

20 Sumo-deadlift High Pull

20 Push Jerk

20 Over-head Squat

20 Front Squat

4 burpees must be completed each minute before you can continue with the remainder of the exercises!

02/05/10 - FRAN OFF!!!

The BIG "Fran-off" (Jamie's Idea)

21-15-9 of:

Thursters (42.5kg/30kg)

Pull-Ups

Well done boys - yet another excellent day at Funct Fit! Congrats to Gav (5.33), the Chief (11.35), Jack (9.09) and of course our very own Coach M (3.54)

01/05/10 - WOD

For Time:

Run 5k

30/04/10 - WOD

For Time:

70 Burpees
60 Sit-Ups
50 Kettlebell Swings (24kg/16kg)
40 Pull-Ups
30 Hand Stand Push Ups