Workout of the Day

Workout of the Day 9th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

:45 Passive Hang

:15 Chin Over Bar Hold

Day 9

3 Rounds

10 Ring Rows

10 Banded Straight Arm Push Downs

Scaling the Challenge:

Level 0 – Pull Up with feet on box

Level 1 – Bodyweight Pull Up

Level 2 – Weighted Pull Up


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Men: 50kg, 24kg swings, 24″ box

Women: 35kg, 16kg swings, 20″ box


Men: 40kg, 24kg swings, 24″ box

Women: 30kg, 16kg swings, 20″ box


Men: 30kg, 16kg swings, 20″ Step Ups

Women: 20kg, 12kg swings, 20″ Step Ups


Metcon (No Measure)

3 Rounds

15 Sit Ups

30 Russian Twists

60sec Plank

60sec Rest