29/06/10 - WOD

SP on the farmers walk!

Complete 5 rounds for time of:

40 metre over-head carry (85kg/60kg)

30 wall ball (10kg/5kg)

40 metre farmers walk (42.5kg/30kg each hand)

28/06/10 - ALEX

"Alex"

Complete 5 rounds for time with 42.5kg/30kg bar:

5 Deadlift

5 Hang Power Cleans

5 Squat Cleans

5 Push Press

5 Push Jerk

The bar must not touch the ground during the round. If the bar touches the ground, the round does not count and you must start again!

HAPPY BIRTHDAY ALEX

Happy birthday to little Alex David who is 5 today!

Lots of love from Mat, Claire and everyone at Funct Fitness!

27/06/10 - WOD

Coach M and Big G taking on the handstand press ups!!

Complete 5 rounds for time and weight of:

5 Deadlift

5 Ring Hand-stand push ups

26/06/10 - WOD

Complete 10 rounds for time/sets of:

3 weighted pull ups

5 strict pull ups

7 kipping pull ups

OR

Pull Up Ladder

25/06/10 - WOD

5 rounds for time of:

40 Double Unders

30 Box Jumps

20 Kettlebell Swings (24kg/16kg)

24/06/10 - LLOYD

Mr Ellis practicing the over head squat position

"Lloyd"

10,9,8,7,6,5,4,3,2,1 reps of:

Pull Ups

Kettlebell Swings (24kg/16kg)

Burpees

23/06/10 - WOD

Coach M takes on today's WOD as required - 11:05!!

Complete 3 rounds for time of:

15 Kettlebell Thrusters (24kg/16kg)

30 GHD Sit ups

Big mention to Mr. Socks who put in a massive effort tonight! As required - 13:42!!

22/06/10 - RJ

Mr Physical laying down on the job!

"RJ"

5 rounds for time of:

800 metre run

5 rope climb (15 ft)

50 Press ups

21/06/10 - WOD

This is how burpees should be done!!

Complete 5 rounds for time of:

50 ft walking lunge (20kg/15kg overhead)

21 Burpees

20/06/10 - WOD

400 Metre Run

10 Kettlebell Swings (20kg/16kg)

20 Press Ups

30 Sumo-deadlift Highpull (16kg/12kg)

Lunges (to the drain)

40 Push Press (20kg/10kg)

50 Box Jumps

60 GHD's

400 Metre Run

19/06/10 - WOD

The Rev shows off his "Super Socks" - Longsocks, Look Out!

Strength:

Overhead Squat

1-1-1-1-1-1-1

then, for time:

20 Overhead Squats

30 Double Unders

18/06/10 - WOD

The CrossFit Kids take centre stage

10 rounds:

100 Metre Sprint

or

200 Metre Row

(90 seconds rest in between each round)

17/06/10 - WOD

Coach M teaching the Rev how to walk on your hands! Nice work guys!

Todays workout was the infamous FILTHY FIFTY (no explanation needed)

The Rev tackled the main site of muscle ups, one legged squats and walking handstands - he skipped the rolly polly's!

16/06/10 - WOD

Nice squat Sparky boy!!

800 Metre Run

then:

3 rounds of:

20 Wall Ball

30 Kettlebell Swings

40 Squats

800 Metre Run

15/06/10 - WOD

Complete for time:

Row 2000 metres

50 Wall Ball (10kg/5kg)

Row 1000 metres

35 Wall Ball

Row 500 metres

20 Wall Ball

14/06/10 - WOD

Complete for time:

Row 500 metres

30 Bench Press (Body weight)

Row 1000 metres

20 Bench Press

Row 2000 metres

10 Bench Press

13/06/10 - ELIZABETH

"Elizabeth"

21-15-9 reps of:

Squat Clean (60kg/30kg)

Ring Dips

12/06/10 - WOD

Complete 4 rounds for time of:

400 metre run

40 Wall Ball

11/06/10 - WOD

Complete 15 rounds of:

5 Pull Ups

10 Press Ups

15 Squats

SHOP PHYSICAL PROMOTION DAY

Hey guys!!!!! As some of you are aware, SHOP PHYSICAL will be holding a promotion day this coming Sunday. As a result the gym will be open from 10am until 1pm - then you will find us over Shop Physical making the most of the FREE SAMPLES on offer!

Hope to see you there!

Any queries then please give us a ring!

10/06/10 - WOD

Well done to The Chief who had a new PB of 150kg

Deadlift:

5-5-5-5-5

Met-con:

40 Ab-Mat Sit ups

30 Kettlebell Swings (24kg/16kg)

20 Knees to Elbows

10 GHD Sit-Ups

20 Knees to Elbows

30 Kettlebell Swings

40 Ab-Mat Sit Ups

09/06/10 - WOD

Complete as many rounds as possible in 12 minutes of:

5 Front Squat

10 Pull Ups

20 Double Unders

08/06/10 - SIAN

Power to the girls at Funct Fitness

Complete as many rounds as possible in 20 minutes of:

10 Burpees

10 Back squat

10 Pull Ups

07/06/10 - Northwest Regional Event 4

Complete for time:

30 Calorie Row

30 Thrusters (42.5kg/30kg)

4 15ft rope climbs

30 Kettlebell Swings (24kg/16kg)

20 Calorie Row

20 Thrusters (52.5kg/35kg)

3 15ft rope climbs

20 Kettlebell Swings

10 Calorie Row

10 Thrusters (60kg/40kg)

2 15 ft rope climbs

10 Kettlebell Swings

Well Done to Coach M who completed this in 19:41 - Fantastic effort!!!!

06/06/10 - South Central Regional Event 4

And we thought pulling faces was only reserved for the Rev! Nice one J!

Complete for time:

10 Muscle-Ups

15 Handstand Push Ups

20 Squat Cleans (70kg/45kg)

550 metre run

05/06/10 - Northeast Regional Event 1

Complete for time:

21 - 15 - 9

Overhead Squat (60kg/40kg)

Chest-to-bar pull ups

04/06/10 - WOD

5 rounds for time of:

5 Deadlift (120kg/85kg)

20 Burpees plus lateral jump

03/06/10 - RANDY

"Randy"

For Time:

75 Snatch

01/06/10 - GAV MUSCLE UP

The long awaited muscle up has finally arrived from Mr Gavin David! Congratulations Gav - a well deserved achievement!!

02/06/10 - WOD

Longsocks takes a nap!!

Complete 4 rounds of:

800 metre run (for time)

Rest in between each run as needed

01/06/10 - RUDIE

"Rudie"

Complete as many rounds as possible in 15 minutes of:

1 Muscle up

6 Burpee Wall Ball

10 Ground to overhead press (any way)(50kg/30kg)

Today's workout was in aid of the new addition to Coach M's family. Congratulations to Mat's sister Sara, Andrew and Leo on the birth of little Rudie!

31/05/10 - CATCH UP

Craig takes on "The Seven"

Today was a catch up day for all those who have missed workouts over the last week

30/05/10 - THE SEVEN

"The Seven"

Complete 7 rounds for time:

7 Handstand press ups

7 Thrusters (60kg/40kg)

7 Knees-to-Elbows

7 Deadlifts (112.5kg/75kg)

7 Burpees

7 Kettlebell Swings (32kg/24kg)

7 Pull ups

29/05/10 - ARNIE

"Arnie"

Complete for time with a 2 pood Kettlebell:

21 Turkish Get-ups, Right arm

50 Swings

21 Over-head squats, Left arm

50 Swings

21 Over-head squats, Right arm

50 Swings

21 Turkish Get-ups, Left arm