ANOTHER TWO HIT THE DECK

31/07/10 - WOD

Sparky and Owen reach for the stars!

Complete 6 rounds for time of:

400 metre run

25 Burpees (jump a foot above head)

30/07/10 - WOD

3 rounds for time of:

50 Sumo-deadlift High-pull

50 Wall Ball

50 Abmat Sit-ups

29/07/10 - ISABEL

"Isabel"

30 Snatch (60kg/40kg)

GUESS!!!?????

Through the Butt Hole - Who owns an ass like this???

28/07/10 - WOD

4 rounds for time of:

40 Squats

30 Kettlebell Swings

20 Walking Lunge

10 Burpees

27/07/10 - ROY

Gav takes refuge in the tyre - You cant hide from Roy in there Gav!!

"Roy"

Complete 5 rounds for time of:

15 Deadlift (100kg/60kg)

20 Box Jumps (24"/20")

25 Pull Ups

HAT UPDATE

The Hat is still on the run and has been seen on a small furry animal that goes by the name of Tommy! Have you seen this Hat???

26/07/10 - WOD

Complete 4 rounds for time of:

400 Metre Run

21 Kettlebell Swings

50 Squats

25/07/10 - ANGIE

Rev hits the deck!!!

20 minutes later - Rev tries to move!!

"Angie"

Complete for time:

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Squats

Big G Backsquat

Big G impresses us all with a MASSIVE 200kg back squat - effortless!!!

24/07/10 - CROSSFIT TOTAL

Mr Socks completes a FANTASTIC 205kg Deadlift

" Crossfit Total"

Max Back Squat

Max Press

Max Deadlift

Max

23/07/10 - CINDY

"Cindy"

As many rounds in 20 minutes of:

5 Pull ups

10 Press ups

15 Squats

22/07/10 - WOD

Siany, Lou & Sarah!

Complete 5 rounds for time of:

15 Burpees

21 Over-head Squat

15 Knees to Elbows

THE HAT

The hat takes another trip out to watch our siany at work - SURPRISE!

INITIATION

INITIATION PAIN

We can all sympathise with you guys - NOT!

21/07/10 - WOD

West, SP, Mr Socks and Ian battle through the workout!

7 rounds for time:

3 Power Cleans (95kg/50kg)

4 Ring Dips

OR

5 rounds for time:

5 Power Cleans (60kg/40kg)

10 Hand-stand Push-ups

20/07/10 - WOD

Who is this infamous hat-stealing functfitter?

Complete 3 rounds for time of:

40 Double Unders

30 KB Swings (24kg/16kg)

20 Walking Lunge

10 Burpees

19/07/10 - WOD

Complete:

1200 metre run

63 Kettlebell swings (24kg/16kg)

36 Pull Ups

800 metre run

42 KB Swings

24 Pull Ups

400 metre run

21 KB Swings

12 Pull Ups

17/07/10 - WOD

Gav, Chief and Big G put in a big team effort on today's WOD - Well done guys!

5 rounds for time of:

5 Muscle-ups

10 Power Cleans (60kg/40kg)

200 metre run

16/07/10 - WOD

Confessions with the Rev! "Forgive me Father for I have sinned . . . . . "

Complete 10 rounds for time of:

10 Deadlift (60kg/40kg)

10 Burpees

FANTASTIC effort to all those involved tonight, great atmosphere and great support! Well done to Rev (9.01), Gav (9.33), and SP (9.55)

15/07/10 - 7 UPS

Death by Bar!!!

"7 UPS"

Complete 7 rounds for time of:

7 Pull Ups

7 Thrusters (42.5kg/30kg)

7 Burpees

14/07/10 - CATCH UP

Who is this comedy CrossFit duo??? Yet again the Chuckle Brothers hit the workout hard (and in sync)!!

CATCH UP from the week!!

13/07/10 - FIGHT GONE BAD

Sian closes her eyes and prays for the workout to be over - Don't fall asleep Stodds!

"Fight Gone Bad"

Complete 3 rounds for reps of:

Wall Ball (5kg/10kg)

Sumo-deadlift High-pull (20kg/35kg)

Box Jumps (18"/20")

Push Press (20kg/35kg)

Row (count calories)

Do as many reps as you can in one minute then move onto the next exercise. Complete the last exercise and then rest for one minute before repeating for a total of 3 rounds!

HAPPY BIRTHDAY TO BIG CHIEF (TIGER BALM) LONG SOCKS

Happy Birthday (for yesterday) Mr Socks!!

Lots and lots of love from

Claire, Mat and the WHOLE Funct Fit crew!!!!

12/07/10 - WOD

Rhiannon smashes the squat snatch!

Complete 5 rounds for time of:

30 Squat Snatch (30kg/20kg)

30 Kettlebell swings

11/07/10 - WOD

Complete 5 rounds for time of:

15 Thrusters (60kg/42.5kg)

400 metre run

Strength and Conditioning sessions

Mat Hart Strength and Conditioning training sessions - Faster, Stronger, Leaner

Become the most explosive athlete you can be!!!!

Strength and Conditioning for all sports including MMA, rugby, football, swimming, etc.

You play hard.......now come and train harder!

Olympic lifting, kettlebells, plyometrics, rope climbs, gymnastics are just some of the tools we use to accelerate your athletic performance to a new level. Stronger, faster, leaner.........what are you waiting for?!

one to one time is limited so get the few spaces early.

10/07/10 - WOD

Complete as many rounds as possible in 20 minutes of:

3 Pull Ups

6 Press Ups

9 Box Jumps

Every odd numbered round (1,3,5,7 etc) complete 3 hang power snatch (60kg/40kg)

09/07/10 - JOHNSON

Sparky and Owen smash out the progression muscle ups - always good to see!

"Johnson"

Complete as many rounds as possible in 20 minutes of:

9 Deadlift (110kg/65kg)

8 Muscle ups

9 Squat Cleans (70kg/42.5kg)

Well done to Coach M who kept up with the infamous Josh Everett with 4 rounds!!

08/07/10 - WOD

Kate blasts out the pull ups!

Complete:

100 ft walking lunge

21 pull ups

21 sit ups

100 ft walking lunge

18 pull ups

18 sit ups

100 ft walking lunge

15 pull ups

15 sit ups

100 ft walking lunge

12 pull ups

12 sit ups

100 ft walking lunge

9 pull ups

9 sit ups

100 ft walking lunge

6 pull ups

6 sit ups

07/07/10 - WOD

Big Chief Balm Socks tackles the back squat with ease!

Complete:

20 Back squat

40 Toes to Bar

60 Kettlebell Swings (32kg/24kg)

06/07/10 - CATCH UP

Coach M & Ian

CATCH UP

If there is a workout which you have missed over the week then give it a go! If you are committed and fully up to date then work on your weakness (we all have one or two)

05/07/10 - LUCE

"Luce"

Complete 3 rounds for time of:

1k run

10 muscle-ups

100 squats

04/06/10 - MURPH

The chief makes friends with the floor!

"Murph"

1 mile run

100 Pull Ups

200 Press Ups

300 Squats

1 mile run

03/07/10 - WOD

Complete as many rounds as possible in 15 minutes of:

5 Push Jerk (24kg/16kg kettlebell each hand)

7 Box Jumps (30"/24")

02/07/10 - CATCH UP

Catch up on a workout you have missed in the week.

or

Work on the technique of something you are rubbish at!

01/06/10 - WOD

Easter came early at Funct Fitness - Guess the Egg-Head!!!!

Complete 10 rounds for time of:

10 Pull Ups

10 Ring Dips

10 Sit Ups

10 Squats

30/06/10 - WOD

Big G power clean - 110kg!

Full Clean

3-3-3-3-3-3-3

Metcon:

Complete 3 rounds for time of:

25 Sumo-deadlift high pull

25 Kettlebell swings

25 Burpees

25 Jump squat (over an ab-mat)