Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30s Plank 20 Bird Dogs w/ dowel 30s Plank 20 Glute Bridges Strength Deadlift (2×2 @ 100%) The goal today is to hit 2 reps at your previous 1RM. Take your time warming up and make sure you position is perfect in every lift. Metcon Metcon (Time) Buy In: 50/40cal Bike or Row then, 5 Rounds: 12 DB Deadlifts 9 DB Hang […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1min Passive Hang 8 KB Windmills, per arm 1min HS Hold 8 Bottoms Up KB Press, per arm Warm-up (No Measure) 5 Jump to Hollow 10 Kip Swing – slow 10 Kip Swing – normal speed 5x 1 Strict + 1 Kipping Pull Up 5x 2-3 Kipping Pull Ups Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up Game: Coaches Choice 3 Rounds: 5 Tempo Push Ups 10 Cuban Rotations 30s Pec Stretch Warm-up Warm-up (No Measure) Warm Up Game: Coaches Choice 3 Rounds: 5 Tempo Push Ups 10 Cuban Rotations 30s Pec Stretch Warm-up (No Measure) Warm Up Game: Coaches Choice 3 Rounds: 5 Tempo Push Ups 10 Cuban Rotations 30s Pec Stretch Strength Bench Press (6×3 @ […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 8 Russian KB Swings (32/24kg) 30s Plank Iron Cross Stretch Strength Deadlift (6×3 @ 90%) Metcon Metcon (Time) 3 Rounds 6 Devil’s Press 12 Toes 2 Bar 3 Rounds 6 DB Hang Squat Clean 12 Handstand Push Ups 3 Rounds 6 DB Thrusters 12 Chest 2 Bar Pull Up [Time Cap: 20min] Rx: 2x 22.5/15kg Int: 2x 15/10kg Sc: 2x […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Spend 1min mobilising each of: Wrist Flow Overhead Position Front Rack 2 Rounds (empty barbell): 5 Squat Cleans 5 Jerk, pause in catch *Round 1: Push Jerk *Round 2: Split Jerk Weightlifting Metcon (Weight) “Clean and Jerk Testing” Every 1:30 x 5 5 Touch’n’Go Clean & Jerks @ 60% -Rest 1:30- Every 1:30 x 5 3 Drop & Reset Clean & Jerks […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Tempo Push Ups 5 Cuban Rotations, per arm 10 Dowel Pass Through Strength Bench Press (5×5 @ 75-80%) Metcon Metcon (Time) In Teams of 3 100 Bench Press 100 cal Machine 100 Power Cleans 100 cal Machine 100 Front Squats Rx: Bodyweight* Int: 75% BW* Sc: 50% BW* *Based on the team average, use one bar for all 3 […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds per arm, unbroken: 10 Russian KB Swings 10 KB Cleans 10 Front Squats 10 Overhead Lunges *choose a load you can perform unbroken (Rx: 24/16) Iron Cross Stretch Hip Flow Strength Deadlift (5×5 @ 75-80%) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1min Wrist Flow 3 Rounds: 5 Ring Rows 5 Jump to Hollow 5 Kip SwingReminder: Grip Grip Grip! Use your whole palm to hold the bar, not your fingers. Gymnastics Bar Muscle-ups (1-5, unbroken reps) Metcon Metcon (Time) 25 Chest to Bar Pull Ups 15 Devil’s Press 20 Pull Ups 50 V-Ups 15 Bar Muscle Ups 15 Devil’s Press 10 Ring Muscle […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Lunging Pass Through (dowel) 5 Kick to Handstand 5 Scap Pull Up Weightlifting Clean and Jerk (8min EMOM – 2 reps @ 70%) Every minute perform 2 reps of Squat Clean & Split Jerk at 70% of your recent 1RM. This is all about consistency, aim for perfect reps every time. Metcon Metcon (Time) 4 Rounds 30 DB Snatches […]

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1min Wall Sit 10 Wall Squats 10 Hollow Rock 10 Scap Push Ups Metcon Metcon (Time) In Pairs: 75 cal Row 75 Box Jump Overs 75 Deadlifts 75 Wall Balls 75 Ring Dips 75 Wall Balls 75 Deadlifts 75 Box Jump Overs 75 cal Row