Workout of the Day

Workout of the Day 11th November

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

1min KB Ankle Stretch

10 Tempo Air Squats

10 Fast Air Squats

10 Wall Balls


Because of the movements, equipment needed, and time frame of this workout we will be only doing one heat per class. Those who have not done the workout yet will get priority before retests. If you can utilise Open Gym or other times please do so.

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here