290616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Weightlifting Front Squat (5RM) Metcon Goodman 13 (AMRAP – Reps) 8-Minute AMRAP of: Ascending Reps 2, 4, 6, 8, 10,…. Power Snatch, 100# / 70# Burpees over Box Jumps, 24″ / 20″

280616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Metcon Metcon (No Measure) In Teams of 2; At 0:00 – 7:00 7min AMRAP: 7 Cleans @ 60/40kg 5 Synchronised Bar facing Burpees 11 C2B Pullups 5 Synchronised Bar facing Burpees At 7:00 – 12:00 -Rest 5 mins- At 12:00 – 19:00 For Time: 25-15-10 Deadlifts 60/40kg Clapping Push Ups *Deadlift bar must be held the at top of lockout position during the clapping push ups. At 19:00 – […]

270616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Weightlifting Overhead Squat (5RM) Hang Snatch into position. Performance: 5RM Hang Squat Snatch. Metcon Metcon (Time) For Time: 800m Run 30 Power Cleans 50/80kg 50 Burpees Scaled: 35/50kg 12min Time Cap

240616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Gymnastics Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 10 Weightlifting Push Press (4 Rep Max) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

230616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Skill Work Coach to lead skill work for movements in the workout. Metcon (AMRAP – Rounds and Reps) 25min AMRAP Fitness 16 Push Ups 16 Squats 16 Ring Rows 16 Box Jumps 20″/24″ Performance 8 Handstand Push Ups 8 Pistols 8 Strict Pull Ups 8 Box Jumps 24″/30″

230616

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Gymnastics Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 8 Weightlifting Front Squat (4 Rep Max) Metcon Metcon (Time) For Time: 20-10-5 Box Jumps Wall Walks Pull Ups

21062016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Gymnastics Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 7 Metcon Metcon (AMRAP – Rounds) In pairs, 30min AMRAP: 20 Squat Cleans 40/60kg 50 Double Unders each 200m Run w/ plates from your barbell (one plate each) Scaled: 20 Squat Cleans 30/40kg 150 Singles each 200m Run w/ plates from your barbell (one plate each)

20062016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Gymnastics Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 6 Hang Snatch (3-3-3-3-3-3) Build to max. Perform one set every 2 minutes. Fitness: 1 Hang Snatch + 3 Overhead Squats Performance: 3 Hang Squat Snatches Weightlifting Metcon Metcon (AMRAP – Reps) 10min AMRAP Ascending Ladder, 3-6-9-12…etc. Toes to Bar Kb Swings 16/24kg Scaled: Knees to Chest Kb Swings 12/16kg

17062016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 5 Push Press (3-3-3-3-3-3) Build to max. Perform one set every 2 minutes. Metcon (5 Rounds for reps) 5 Rounds, AMRAP per round: 2min Work:1min Rest 7 Thrusters 30/40kg 7 Burpees 7 Pull Ups Max Air Squats

16062016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Handstand Challenge Spend 5 minutes practicing the drill for today. Follow through days 1-19Day 4 Kingi (Time) For Time: Fitness (Rx) 400m Run 150 Single Skips 40 Deadlifts 30/40kg 30 Sit Ups 400m Run 40 Box Jumps 30 Cleans 30/40kg 20 Push Ups 400m Run 30 Burpees 20 Snatches 30/40kg 10 C2B Pull Ups Performance (Rx+) 400m Run 50 Double Unders 40 Deadlifts 40/60kg 30 Toes 2 Bar 400m […]