Workout of the Day

Workout of the Day 23rd Mar


Due to upcoming COVID-19 alert Level 4 the gym will be closed from 6:00pm on Tuesday 24th March

Final class will be 6:00pm Monday 23rd March

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

10 Dowel Pass Throughs

8 KB Windmills, per arm

30s Handstand Hold

10 Arch Rocks

1min Pigeon Pose

1min Childs Pose


Metcon (No Measure)

HSPU progression:

– Handstand + Headstand holds

– Strict HSPU variations

– Kipping HSPU variations

Spend 10mins working on the above level based on your ability. Perform 5 sets of 5 reps/10-20s hold.

NOTE: Strict before Kipping 😉


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
[Time Cap: 7min]

Rx: 102/70kg

Int: 80/55kg

Sc: 35/25kg, Hand Release Push Up

This is a quick couplet, the time cap is very generous. If you cannot move fast and with intensity, you need to scale.