Workout of the Day 18th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 500m Row 20 Reverse Lunges 10 Burpees 1:00 Passive Hang Gymnastics Metcon (AMRAP – Reps) 16min EMOM 1: 10-30 L-Sit Hold 2: AMRAP alternating Pistols 3: 20-40s Bottom of Ring Dip Hold 4: AMRAP double unders Metcon Metcon (Time) 1000/900m Row 80 Alternating DB Snatches 60 Lateral Burpee over DB 40 Toes to Bar 20 Lateral Burpees over DB [Cap 18min] Rx: 22.5/15kg Int: […]

Workout of the Day 16th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Burpees 10 J-Curls 20 Single Leg RDLs Strength Deadlift (Build to 3RM (15min)) e.g. 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% Metcon Metcon (Time) Diane Bailey 21-15-9 Deadlifts Strict HSPU [Cap 7min] Rx: 140kg/100kg Scaled: Normal Diane (below)This is essentially an Rx+ variation of the benchmark Diane. If you can do Diane […]

Workout of the Day 15th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 10 Bent Over Row w/barbell 10 Scap Pull Ups 10 Kip Swings Warm-up (No Measure) 3 Rounds 1:00 Machine 10 Bent Over Row w/barbell 10 Scap Pull Ups 10 Kip Swings Gymnastics Metcon (No Measure) Pull Up Development Rx: 4 Sets for quality 9 Toes to Bar 6 Pull Ups 3 Chest to Bars *unbroken Sc: 8min EMOM 3 Strict Pull Ups […]

Workout of the Day 14th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8min clock: 30 Single Unders 15 Banded Squats 5 Inchworm + Strict Pull Up Barbell Prep: 5 Clean Deadlift 5 Clean High Pull 5 Muscle Clean 5 Power Clean 5 Squat Clean Weightlifting Squat Clean (3-3-3-3-3 @ 75%+) Metcon Metcon (Time) Buy In: 150 Double Unders (2min cap) Straight into… 75-50-25 Wall Balls Sit Ups Buy Out: 150 Double Unders [Cap 12min] Rx: 9/6kg […]

Workout of the Day 12th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 3 Rounds 5 Inchworm + Strict Pull Up 5 Barbell Power Cleans 5 Barbell Push Press Metcon Metcon (Time) Glen *modified 30 Clean & Jerks 1600m Run 30 Strict Pull Ups 1600m Run 100 Burpees [Cap 40min] Rx: 60/40kg Int: 50/35kg, 1200m Run, 75 Burpees Sc: 40/30kg, 1km Run, 50 BurpeesWorkout Notes: Target time – sub 35min This is a slightly modified version of […]

Workout of the Day 11th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Single Unders 5 Box Jumps, step down 5 Muscle Cleans – light Metcon Metcon (AMRAP – Rounds) 30min EMOM 1: 60 Double Unders 2: 3 Box Jumps 48/40″ 3: 3 Power Cleans 100/70kg Scale loads & box height as needed, power cleans should be no more than 70%.Workout Notes Today is a skill/strength piece turned conditioning. You’ll need to focus on every rep. […]

Workout of the Day 10th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game: Tic-Tac-Toe 2 Sets 12 Calorie Row 6 Burpees 10 Slam Ball (OR Sandbag Cleans) (light/moderate) 10 Pike Push Up 10 Squat with Slam Ball (Or Sandbag) Gymnastics Metcon (No Measure) 5×5 Strict Handstand Push Ups Rx: Flat surface Int: 1 abmat (not 2 or 3) Sc: Strict Box HSPU Metcon Metcon (Time) In Pairs: 30/24 Calorie machine (each, while partner 2 on burpees and switch) […]

Workout of the Day 9th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8min Clock: 1min Machine 20 Alt V-Ups 5 Kip Swings 5 Kipping Pull Ups Metcon Metcon (2 Rounds for time) 15m Single Arm Overhead Walking Lunge 40 Pull Ups 15m Single Arm Overhead Walking Lunge 35 Sit Ups 15m Single Arm Overhead Walking Lunge 30 Pull Ups 15m Single Arm Overhead Walking Lunge 25 Sit Ups 15m Single Arm Overhead Walking Lunge 20 Lateral […]

Workout of the Day 8th Sep

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800m Jog into… 3 Rounds 10 Banded Good Mornings 10 Reverse Lunges 5 Barbell Hang Power Clean Strength Hang Power Clean (10min to find 1RM) Metcon Metcon (Time) 800m Run 27 Hang Power Cleans 600m Run 21 Hang Power Cleans 400m Run 15 Hang Power Cleans 200m Run 9 Hang Power Cleans [Cap 15min] Rx: 60/40kg Int: 50/35kg Sc: 40/30kgWorkout Notes Target time: 12min Today’s workout […]