Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m run 10 Scap push ups 20 Cossack squats Metcon Larry (Time) 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbagU.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.To learn more about Larry click […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Single unders 3 Rope anchor locks + 1 rope climb 3 Kick to HS + 1 SHSPU Strength Back Squat (3×5 @ 75-85% of 1RM) Quickly build to 75% then perform 3 sets of 5 within the percentage range. Metcon Metcon (5 Rounds for reps) 5x 3 min on, 1 min off 100 DUs 3/2 Legless Rope Climbs Max SHSPU in time remaining […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach to demonstrate all movements and members try a few reps of the movements before beginning. Metcon Metcon (Time) In Pairs, For time 70 Goblet Squats (24/16 kg) 70 Knees-to-Elbows 70 Single arm KB Thrusters (24/16kg) 70 Push-ups 70 Wall balls (9/6kg) 70 C2B Pull-ups 70 Burpees 70 Kettlebell Swings (24/16 kg) 70 Sit-Ups Max cal Row with time remaining Time cap = 40 min Score […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 min clock 200m run, increase speed each round 7 empty barbell Front squats 7 empty barbell Push press 7 Jumping pull-ups Metcon Metcon (6 Rounds for time) 3 sets, go every 5 min 200m Run 25 Thrusters, 20/15kg 15 Pull-ups 2 sets, go every 5 min 200m Run 20 Thrusters 40/30kg, 15 C2B 1 set, go every 5 min 200m Run 15 Thrusters, […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Row 10 Step-ups 10 Scap pull-ups 5 Push-ups 5 Kipping knee raises Gymnastics Metcon (No Measure) 9 min EMOM 1: 5-8 Strict TTB 2: 10-15 Kip swings 3: 40-50 sec pike stretch Metcon Metcon (2 Rounds for time) 10 min AMRAP 10 Box jumps, 24/20″ 10 Push-ups 10 TTB Rest 5 min For time: 40 TTB 40 Push-ups 40 Box jumps, 24/20″ Time […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Inchworms 20 Single leg RDLs 30 sec Plank Weightlifting Metcon (Weight) Build to heavy 3 rep Hang Power Clean (10 min)Spend 10 min building to a heavy triple. This does not need to be an all time PR, just a heavy stimulus to prepare for the WOD. Metcon Metcon (Time) 50 Deadlifts, 40/30kg 40 Hang power cleans 30 Burpee over bar 40 Deadlifts, […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7min clock 7 Burpees 7 Box jump, step down 7 KB swings 7 Kick to handstand Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1km run 2 rounds for quality: 10 Seated leg lifts 20 sec Top of the pistol hold* 20 sec Bottom of the pistol hold* 10 alt. Pistols for quality (full hip extension at the top before changing legs) *First complete one leg, then the other leg, then move on to the 2nd round. Strength Metcon (Weight) Snatch EMOM As an EMOM, find your 1RM Snatch Rx […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min front rack mobility 2 rounds 1:30 machine 10 Jumping pull ups 14 Cossack squats Gymnastics Metcon (No Measure) For quality 1. 1 x 5 Jump to hollow 2. 2 x 3-5 BMU Kip swings 3. 2 x 1-3 Hip to bar 4. 2 x 1-3 Jumping bar muscle up 5. 2 x 1-3 Bar muscle upOnce again, work through all progressions with purpose. Metcon […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 KB windmills L/R 8 SA DB strict press L/R 8 Kang squats Then, with an empty barbell 2 Rounds 5 Push press 5 Jump to split 5 BTN jerk 5 Split jerk Strength Metcon (No Measure) 7 Sets, go every 2 min Thruster + Power jerk + Split jerkBuild to daily max for the complex Metcon (No Measure) 7 Sets, go every 2 […]