Workout of the Day 30th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:30 Machine 5 Strict Pull Ups 5 Push Ups 5 Air Squats 1:30 Machine 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Metcon Metcon (AMRAP – Reps) 2 Sets 15min Max calorie Machine Straight into: 5min AMRAP of Cindy – 5 Pull Ups – 10 Push Ups – 15 Air Squats *no rest between sets Score = Total calories + Total reps from Cindy […]

Workout of the Day 29th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 20 Alternating V-Ups 5 KB Windmills L/R Banded Tricep/Lat Stretch Metcon Metcon (Time) 50/40cal Machine 40 Toes to Bar 30 Dumbbell Snatches 20 Burpee Over Dumbbell 30m DB Single Arm Overhead Lunge -Rest 5min- 30m DB Single Arm Overhead Lunge 20 Burpee Over Dumbbell 30 Dumbbell Snatches 40 Toes to Bar 50/40cal Machine [Cap 30min] Rx: 22.5/15kg Int: 15/10kg, Knees to Chest […]

Workout of the Day 28th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 50 Single Unders 10 Cossack Squats 5 Light Double DB Squats (2s down, 2s hold, explosive up) 5 DB Strict Press Workout Prep: 20 Double Unders 5 4 DB Thrusters Strength Metcon (Weight) Clean Deadlift + Clean + Jerk 3x 1+1+1 @ 75%+ Rest 2min between liftsWe are looking to build up to 75% then hit 3 solid sets with good form and speed. […]

Workout of the Day 27th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run, into 3 Rounds 10m Banded Lateral Shuffle L/R 10m Banded Monster Walk F/B 15 Banded Air Squats Anke Mobility Strength Metcon (Weight) Every 2:30 x5 2 Front Squats + 3 Back Squats @73-78% Front Squat 1RM Metcon Metcon (7 Rounds for time) Every 3min x7 7 Strict Deficit Handstand Push Ups 8 Dumbbell Squat Snatches, alternating 200m Run [Cap per set 2:30] Rx: 4/2″ […]

Workout of the Day 25th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 400m Run 15 Goblet Squats 10 Single Leg RDLs, per leg Workout Prep 2 Sets 4 Pull Ups 4 Toes to Bar 4 Squat Cleans (building weight every 2 reps) Metcon Metcon (4 Rounds for time) Every 8min x4 (32mins) 16 Pull Ups 16 Toes to Bar 8 Squat Cleans [Cap per set: 5min] Rx loads: Set 1 – 80/60 Set 2 – 90/65 […]

Workout of the Day 24th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Single Unders 10 V-Ups 10 Reverse Lunges 30s Passive Hang Metcon Metcon (2 Rounds for reps) 10min AMRAP 15 Chest to Bar Pull Ups 15 V-Ups -Rest 5min- 10min AMRAP 16 DB Reverse Lunges 32 Double Unders Rx: 2×22.5/15kg Int: 1×22.5/15kg, Pull Ups Sc: BW Lunges, Jumping Pull Ups, Sit UpsTarget Rounds per AMRAP: 7-10 Pull Ups should be unbroken or 2 sets […]

Workout of the Day 23rd July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 1:00 Row :30s Rest 1:00 Bike :30s Rest 1:00 Burpee :30s Rest 1st Set – easy 2nd Set – moderate Gymnastics Metcon (No Measure) 5×1 Jump to Hollow 5×5 Kip Swing Moving into Volume OR Skill development Volume development: 5 Sets of 50% of max reps 30s rest between sets Skill Development: Accumulate 20-30 quality repsIf your max set is less than 10 focus […]

Workout of the Day 22nd July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Jumping Squats 5 Burpee Broadjumps 10 Single Leg Glute Bridge R/L Workout Prep: 3 Rounds 10 Wall Balls 30s Row Metcon Metcon (3 Rounds for time) 50/40cal Row 50 Wall Balls [Cap 8min] -Rest 5min- 75/60cal Row 50 Wall Balls [Cap 11min] -Rest 5min- 100/80cal Row 50 Wall Balls [Cap 14min] Rx: 12/9kg Int: 9/6kg Sc: 6/3kgWorkout Notes Target Times: Set […]

Workout of the Day 21st July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 20 Single Leg RDLs :30 Squat Hold Workout Prep 3 Sets: 3 Front Squats 3 Hang Clean 3 Shoulder 2 Overhead Set 1 – Barbell Set 2 – 40/30 Set 3 – 60/40 Metcon Metcon (AMRAP – Reps) 30min EMOM 6 Front Squat 6 Hang Cleans 6 Shoulder to Overhead *Continue until you fail to complete the work within the minute. Rx: […]

Workout of the Day 20th July

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Single Leg DB RDLs, per leg 20 Alternating V-Ups 10 Inchworms Mobility: Front Rack Stretch – 1min Lying Windmill – 20 reps Strength Metcon (Weight) 15min to find Heavy Power Clean + Hang Power Clean + Power Clean *Perform as one unbroken set, do not let go of the bar. Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 6 Power Cleans 12 […]