30/03/10 - WOD

7 Rounds of:

3 Front Squat (85kg/60kg)

7 L-Pull Ups

John Lloyd

Big CONGRATULATIONS to John Lloyd (AKA "The Chief") for getting his first Muscle-Up this morning at Funct Fitness!!

Well done Little John!!!!!

29/03/10 - WOD

5 Rounds for time of:

40 Double Unders

30 Box jumps (24"/20")

20 Kettlebell Swings (24kg/16kg)

28/03/10 - KELLY

"Kelly"

5 Rounds for time of:

400 Metre Run

30 Box Jumps (24"/20")

30 Wall Ball (10kg/5kg)

27/03/10 - WOD

This picture is specifically for Matt at Shop Physical - Thats another notch on Jack's bedpost!!

Thrusters

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

26/03/10 - WOD

3 Rounds for time:

10 Front Squat (40kg/20kg)

25 Burpees

25/03/10 - WOD

Mat - 57.5kg

Snatch

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

24/03/10 - WOD

complete 3 rounds for time of:

20 Push Press (20kg/10kg)

40 Kettlebell Swings (20kg/16kg)

60 Squats

23/03/10 - WOD

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

Chest-to-bar pull ups

Box jumps (30")

GHD Sit ups

22/03/10 - WOD

Gav's first round!!

3 Rounds for time of:

10 Deadlift (120kg/80kg)

50 Double unders

21/03/10 - WOD

1000 metre row

50 dumbell snatch (20kg - alternate arms)

750 metre row

35 dumbell snatch

500 metre row

20 dumbell snatch

20/03/10 - WOD

3 Rounds for time of:

10 Front Squat

25 Burpees

19/03/10 - WOD

With a continuous running clock complete 1 pull up and 1 handstand push up in the first minute, two pull ups and two handstand push ups in the second minute, three pull ups etc. . .

If you fail to complete the necessary amount of reps in the minute then continue with the other until complete failure (e.g. fail to complete 10 handstand push ups in the 10th minute, continue with pull ups until failure)

18/03/10 - THE CHEIF

"THE CHEIF"

Complete as many rounds in 3 minutes of:

3 Power Cleans

6 Press-ups

9 Squats

Rest for one minute and repeat 5 times!

17/03/10 - MURPH

"MURPH"

1 Mile Run

100 Pull-ups

200 Press-ups

300 Squats

1 Mile Run

16/03/10 - WOD

400 Metre Run

21 Thrusters (42.5kg/30kg)

10 Box Jumps

400 Metre Run

15 Thrusters

20 Box Jumps

400 Metre Run

9 Thrusters

30 Box Jumps

15/03/10 - WOD

As many rounds as possible in 20 minutes of: -

15 Back Extensions

15 Knees to Elbows

15 Overhead Squats

Jon - 4 rounds, plus back extensions,

plus 8 knees to elbows

14/03/10 - WOD

Weighted Pull-Ups (1-1-1-1-1-1-1)
Mat - 45kg

Jack - 25kg

John - 16kg

13/03/10 - WOD

Gav, Helen & Jon - All smiles before the workout!

As many rounds in 20 minutes of:

400 Metre Run

40 Wallball

12/03/10 - FIGHT GONE BAD

Do as many reps/calories in 1 minute per exercise:

Wall Ball
Sumo-Deadlift Highpull
Box Jumps
Push Press
Row

Rest for 1 minute then repeat (3 rounds)

11/03/10 - WOD

Maxine the Machine

3 Rounds for Time:

30 Double Unders

25 L Pull-Ups

20 Squat Cleans (45kg/30kg)

10/03/10 - WOD

10 Rounds for time:

15 Deadlift (60kg/42.5kg)

15 Press Ups

Funct Fitness Mat - 7.38

Shop Physical Matt - 7.53

09/03/10 - WOD

TUCKER - Power to the Tuck with his go-faster trainers::: The end result was NOT pretty!!!

21 Deadlift (100kg/70kg)

10 Burpees

21 chest - to - bar pullups

10 Burpees

21 Kettlebell Swings (20kg/16kg)

10 Burpees

21 Wall Ball (10kg/5kg - 10 ft Target)

10 Burpees

21 Box Jumps (24"/20")

10 Burpees