Instinct Fitness – CrossFit Thorndon – CrossFit Gymnastics Handstand Walk (10min Practice) Skill work: Wrist Mobility Hollow Body Position Wall facing Handstand 10 “Shoulder” Taps 10 “Hip” Taps Metcon The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for each round to comments.RX: 75/50kg This […]

Instinct Fitness – CrossFit Thorndon – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Thruster (2RM, from the floor)

Instinct Fitness – CrossFit Thorndon – CrossFit Weightlifting Front Squat (5-5-3-3-1-1-1) The goal here is to hit a new 1RM. The warm up should follow the sets/reps above. Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Instinct Fitness – CrossFit Thorndon – CrossFit Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

Instinct Fitness – CrossFit Thorndon – CrossFit Back Squat (5-5-5-5-5) Building to 5RM Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Instinct Fitness – CrossFit Thorndon – CrossFit Metcon Metcon (Time) 10 Rounds 5 Thrusters (50/35) 10 Pull Ups 100m Run

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) 5min to establish correct foot position for the split jerk 10 Jump in Split 10 Jump to Split 5 BTN Press in Split 5 BTN Jerk Weightlifting Split Jerk (Find 1RM [10min]) Metcon Metcon (Time) 100 Burpee Box Jumps Every 30sec perform 1 Clean & Jerk (50/35) 20min Cap CrossFit45 WOD Metcon (Time) 100 Burpee Box Jumps Every 30sec perform 1 Clean & Jerk (50/35) 20min Cap

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 8 Windmills, per arm 60s Arm Bar, per arm 60s Passive Hang Gymnastics Metcon (No Measure) 5 Rounds, 30sec on : 15sec off 1: Headstand, freestand or feet on wall 2: Handstand Leans, as far from wall as possible 3: HSPU, quality over quantity Metcon (Time) 4 Rounds 400m Run 20m Overhead Plate Lunge (20/15) 10m HS Walk Scaled: 4 Rounds 400m Run 20m Walking Lunge 4 […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Squat Mobility, 1min each Kneeling Kneel to Squat Goblet Squat hold EMOM 5min 35 Double Unders If you cannot maintain 35 DUs per minute you should seriously consider scaling to maintain a good intensity for this workout. Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap*Coach to select appropriate time cap. Post-WOD Metcon (No Measure) Accessory […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) 2 Sets of 5 reps each: Snatch pull Muscle Snatch Power Snatch Squat Snatch First 3 weight jumps perform Power Snatch + Squat Snatch This warm up should take about 10mins. Weightlifting Squat Snatch (Find 1RM [15min]) This is not a Power Snatch into an overhead squat. Work on catching the bar as close to the bottom of the squat as possible. If you default to power snatch you […]