29/08/11 - WOD

Complete AMRAP 10 minutes

15 Wall Ball (10kg/7kg)

1 Rope Climb

28/08/11 - WOD

Complete 4 rounds:

15 Pull Ups

20 Press Ups

25 Squats

30 Double Unders

1 Deadlift (85% of 1 rep max)

27/08/11 - WOD

Complete:

15 Ground to Overhead

15 Burpees

15 Ground to Overhead

M = 60kg

W = 40kg

26/08/11 - WOD

Strength:

Deadlift

2-2-2-2-2

THEN

4 rounds for time:

50 Squats

25 Deadlift (75kg/50kg)

50 Ab Mat Sit Ups

25 Press Ups (Games Standards)

25/08/11 - WOD

400m run x 3

2 minute rest in between each round

THEN

AMRAP - 10 mins

2 Cleans (60kg/40kg)

4 HSPU

8 KB Swings (32kg/24kg)

24/08/11 - WOD

Complete 1 minutes on each exercise for 3 rounds - 1 minute rest in between each round:

Wall Ball (10kg/7kg)

OHS (42.5kg/30kg)

Press Ups (Games Style)

KB Clean & Jerk (32kg/24kg)

Box Jumps (24"/20") (Games Style)

23/08/11 - WOD

Complete:

AMRAP 8 minutes

8 OH Lunges

8 GTOH

M = 40kg

W = 30kg

THEN (no rest in between)

100 K2E

22/08/11 - BRADLEY

"Bradley"

10 rounds for time:

100m sprint

10 Pull Ups

100m sprint

10 Burpees

WEEKEND

Just a final reminder guys that the gym is not open this weekend. Will be open tonight as normal but otherwise - see you all monday!

By the Way - this is not an excuse to be lazy. The beauty of CrossFit is that it can be done ANYWHERE so I want to see some regular workouts and times being posted in our absence!

Cheers,

Claire

18/08/11 - WOD

Hang Power Cleans

2-2-2-2-2

THEN

21-15-9 of:

KB Swings (24kg/16kg)

SDHP (24kg/16kg)

Burpees

17/08/11 - WOD

Complete 1 to 10 then 10 - 1:

Pull Up

Box Jump (30"/24")

Press Up

16/8/11 - WOD

Complete 5 rounds for time:

10 Power Cleans (60kg/40kg)

10 Bar Facing Burpees

This Weekend - 20th & 21st

Hey Guys,

Gym will be closed this weekend (Saturday & Sunday) as Mat and I are away!

Sorry for any inconvenience.

Claire

15/08/11 - WOD

Complete:

50-40-30-20-10 reps of

KB Swings (24kg/16kg)

Sit Ups

11/08/11 - WOD

Spot the odd one out!!!

Complete 3 rounds for time:

30 Wall Ball (10kg/7kg)

20 KB Swings (24kg/16kg)

10 Burpees

VELOCITY GAMES 2011

Hey Guys,

If you are seriously considering entering in this years Games then you need to get your team together as we will be registering ALL teams by Friday of next week! There are a limited amount of places this year, no doubt due to the increasing popularity of CrossFit and also the success of last year.

Please take the time to read the link below which gives you the information you need for the time being!

http://dividedwefallgames.wordpress.com/games-info/

Cheers,

Claire & Coach

10/08/11 - WOD

Complete 21-15-9 reps of:

Pull Ups

Press Ups

Squats

THEN

10-15 minutes:

Work on a weakness!!

09/08/11 - WOD

Complete:

25 Power Snatch (50kg/30kg)

25 GHDs

25 Push Press (50kg/30kg)

25 KB Swings (32kg/24kg)

25 SDHP (50kg/30kg)

25 Box Jumps (24"/20")

08/08/11 - In memory of...

Royal Marine James Wright, 22, from Weymouth in Dorset was killed on Friday the 5th of August 2011 of injuries sustained from a grenade attack. James “Big Reach” Wright, a nickname acquired after befriending a gangster in New York, was serving with Juliet Company, 42 Commando, Royal Marines. He was wounded after returning to a check point in the Nad-e Ali district of Helmand province, following a gun battle which lasted several hours. Marine Wright received medical treatment but later died at Camp Bastion. James was expecting his first child with his partner Shelley. (CrossFit Cardiff 2011)

Complete:

42 Front Squat (60kg/40kg)

2200m row

42 Burpee Pull-Ups

07/08/11 - UNKNOWN

"Unknown"

Choose a workout from the hat - train for the unknown and the unknowable! This way, whatever life throws at you, you will be prepared!!!

06/08/11 - WORK THOSE WEAKNESSES

SNATCH

05/08/11 - WOD

Complete 21-15-9 reps of:

Wall Ball

Burpees

Pencoed Festival

Hey guys, We are not at the festival this weekend! Organisation was terrible and the boys who were there at 7:30 this morning were told to just go to the bar!

Gym will be open as normal!!

THIS WEEKEND

Don't forget guys - the gym will not be open this weekend! We will instead be training down Pencoed Sports and Music Festival between 10am - 1pm!

04/08/11 - WOD

Complete 5 rounds

As many reps as possible in 1 minute of:

Power Clean (75kg/50kg)

Press Ups (Games Standards)

Box Jumps (24"/20")

Rest 1 minute in between each round

03/08/11 - WOD

Complete 5 rounds for time:

400m run

15 Deadlift (Bodyweight)

15 Toes-to-Bar

02/08/11 - JACKIE

"Jackie"

Complete for time:

1000m row

50 Thrusters (20kg/15kg)

30 Pull Ups

PENCOED SUPER 10s TOURNAMENT

Hey Guys

Don't forget Funct Fit are at the Pencoed Super 10s Tournament on Saturday and Sunday (6th & 7th) 10am - 1pm where we will be training!!! PLEASE PLEASE let me know if you intend on coming down with us as I need to get tickets from the organisers!

Kids class will be running on the Saturady 10am - 11am!!!

Its a MASSIVE event with Heaps going on so try and join us for some fun!!!!!

Let me know by text (07809674154), email functfitness@hotmail.co.uk or call in at the gym. If I don't have your name for DEFINITE then I can't get you a ticket!

Cheers,

Claire

01/08/11 - WOD

Complete for time:

20 KB Swings (20kg/16kg)

40 Push Press (20kg/15kg)

60 Squats

31/07/11 - WOD

Complete 4 rounds for time:

400m run

25 KB Swings (32kg/24kg)

15 GHDs