Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 YTWs :30 Passive Hang :30 Wall facing HS Gymnastics Metcon (AMRAP – Reps) Every 2min x5 16m(8+8) DB Overhead Lunge (1×22.5/15kg) Max Strict HSPU in time remainingScale if unable to perform at least 5 repetitions per 2:00 section. Metcon Metcon (Time) 21-18-15-12-9 Hang Power Clean Lateral Burpee Over Bar Rx: 40/30kg Int: Same as Rx Sc: 20/15kgYOLO on this one. Don’t hold back, […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon (Time) In Teams of 2 or 3 (share reps): 100 Pull Ups 50 HSPU 100 Wall Balls (9/6) 50 Toes 2 Bar 100 Box Jumps 50 Devil’s Press (22.5/15) 100 cal Row/Bike 50 Burpee to Target (Time Cap: 40min)

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets, for quality 6 Nordic Hamstring Curls 9 Strict Toes to Bar 15 Barbell Good Mornings 21 GHD Sit Ups Metcon Metcon (Time) 40-30-20 cal Row/Ski 100 Double Unders between sets 3:00 rest 40-30-20 cal Assault Bike 20 Burpee C2B between sets 3:00 rest 40-30-20 cal Row/Ski 100 Double Unders between sets 3:00 rest 3x200m – 2x 200m – 1x200m Run 20 Burpee C2B between […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Burpee Roxanne” Strength Shoulder Press (5-5-5-5-5 @ 70%+) Starting at 70% of your 1RM, increasing load each set. Metcon Metcon (Time) 4 Rounds 15 Toes to Bar 25 KB Swings 35 Wall Balls

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1min KB Ankle Stretch 10 Wall Squats 1min Front Rack Stretch 10 Wall Squats 5 Sets, with light weight (40/30) Pause Power Clean Pause Squat Clean *3sec at the knee Weightlifting Metcon (Time) 10 Squat Cleans @ 45% 8 Squat Cleans @ 55% 6 Squat Cleans @ 65% 4 Squat Cleans @ 75% 2 Squat Cleans @ 85% [Time Cap: 6min] Penalty for missed lift, elbows […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1min Wrist Flow 1min Passive Hang 3 Sets: 1 Jump to Hollow 3 Kip Swings 2 Toes to Bar 1 Pull Up Metcon (AMRAP – Reps) 4 Sets, for quality: 6 Toes to Bar 5 Chest to Bar 4 Bar Muscle Ups *perform as an unbroken complex, if you can’t go unbroken reduce the reps.Don’t have these skills? This is a perfect time to practice. Instead […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 Dowel Pass Throughs 15 Dowel OHS EMOM 6min 1: 3 Position Power Snatch 2: 3 Position Squat Snatch Weightlifting Metcon (Weight) Every 90s x 7 sets Power Snatch with pause (in catch) + Hang Squat Snatch with pause Working between 70-80% of 1RM Metcon Metcon (Time) 3 Rounds 400m Run 21 DB Snatches, alternating 12 DB Goblet Squats Rx: 22.5/15kg Int: 15/10kg Sc: 10/5kgStimulus: Can […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1min each: Front Rack Stretch Leg Swings Iron Cross 3 Sets, with empty barbell: 3 Position Muscle Clean 3 Position Power Clean Weightlifting Clean and Jerk (3×10 @ 40-50%) 3 Sets of 10 touch & go Clean & Jerk. Focus on position, timing, and breathing. Rest as needed between sets. Metcon Metcon (3 Rounds for reps) 5min AMRAP 3 Power Cleans (60/40) 6 Push Ups 9 […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Hollow hold Rest 1min Tabata Arch hold Metcon Metcon (Time) 1 mile Run 30 Back Squats @ BW 60 KB Swings (24/16) 90 Hand Release Push Ups [Time Cap: 30min]Rx: bodyweight Int: 60/40kg Sc: Goblet Squat with KB Back squats are from the ground. Make sure it is a weight you can comfortably clean and jerk.

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Heavy Russian KB Swings 10 Glute Bridges w/ KB :30 Iron Cross Strength Deadlift (10-8-6-4-2) Find a heavy set of 10, 8, 6, 4, and 2 reps. Metcon Metcon (AMRAP – Reps) 7min AMRAP Max Wall Balls (9/6) *every minute perform 5 Deadlifts @ today’s 10RM