Instinct Fitness – CrossFit Thorndon – CrossFit Metcon Partner up for today’s workouts! Metcon (AMRAP – Reps) Jingle Bells 10min AMRAP Double KB Clean & Jerk As a pair perform as many reps as possible in 10minutes. The world record by a single person using 2x32kg is 98 reps… unbroken. Metcon (AMRAP – Rounds) “Santa’s Little Helpers” 12min AMRAP 200m Wall Ball Carry (9kg) 200m Farmers Carry (same as previous wod) 1 Rope Climb, each Share the load on the […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Metcon (No Measure) 2 Rounds 30m Bear Crawl 30m Crab Walk 30m Duck Walk 10 Wall Balls 10 Burpees Metcon Metcon (Time) 12 Days of Christmas 1 100m Run 2 Clean and Jerk 3 Snatch 4 Front Squat 5 T2B 6 Pull-ups 7 Push Ups 8 Pistols 9 Burpee 10 Box Jumps (24/20″) 11 Wall Balls 12 Thrusters Rx: 40/30kg Rx+: 60/40kg Perform just as the song is sung; 1 Run… 2 […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Front Rack Mobility – Roll out Triceps & Lats – Partner Front Rack stretch Accumulate 30 “perfect” reps with an empty barbell, as clusters. Weightlifting Metcon (Weight) Thruster + Push Jerk + Split Jerk [12min to find max] Metcon Metcon (Time) Perform as 15m shuttles… 60m (x4) 120m (x8) 180m (x12) 240m (x16) 300m (x20) 240m 180m 120m 60m Partner up and alternate between work and rest. CrossFit45 WOD […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Muscle Up Transition Drills 8min EMOM Spend 20-30sec in each position 1: False Grip Hang from rings 2: Bottom of Dip 3: Support position/Top of Dip 4: 1-3 Ring Muscle Ups Metcon Metcon (Time) 200m Run 15 Ring Muscle Ups 200m Run 20 Thrusters 200m Run 25 Strict HSPU 200m Run 30 Hang Power Cleans 200m Run 35 C2B Pull Up 200m Run 40 Sumo Deadlift High Pull Rx: […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Warrn Up Game: Musical Med Balls – Just like musical chairs but with med balls and bear crawls! Then, Movement Prep… Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Hip Flow Ankle Mobilisation Accumulate 30 “perfect” reps of Overhead Squat with an empty barbell. Weightlifting Metcon (Weight) Snatch + Overhead Squat [12min to find max] Metcon Metcon (Time) 10 Rounds 5 HSPU 7 C2B 25 Double Unders Scaled: 7 Push Up 9 Ring Rows 50 Single Skips CrossFit45 WOD Metcon (Time) 8 Rounds 10 Push Ups 10 Air Squats 10x15m Shuttle Sprint (150m) Rest 90sec

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Tabata, alternating rounds: Bear Crawl Windmill, left arm Bear Crawl Windmill, right arm Then, Single arm OHS practice (5min) Metcon Metcon (3 Rounds for reps) 10min AMRAP Buy in: 1600m Run Then as many rounds/reps as possible of: 8 Alternating DB Snatch (22.5/15) 8 DB Single Arm (any) Overhead Squat 8 Burpee Over DB -Rest 5min- 10min AMRAP Buy in: 800m Run Then as many rounds/reps as possible of: […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) 4min EMOM – Kneel – Kneel to Narrow Stance Squat (bottom position) – Narrow Stance Squat – Sumo Stance Squat Barbell Warm Up 5 Clean Pulls 5 Power Cleans 10 Front Rack Openers 5 Front Squats 5 Squat Cleans Weightlifting Hang Clean (Build to 3RM [12min]) Rx: Hang Squat Clean Metcon Metcon (Time) In Pairs, For Time: 12-9-6-3 Hang Power Cleans (70/50) Shoulder to Overhead (70/50) Synchro Ring Muscle […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30sec Hollow 30sec Rest 30sec Arch 30sec Rest Kipping Warm Up 10 Jump to Hollow (+kip) 10 Kipping Swings 5 of each movement (see WOD) Gymnastics Metcon (Time) 3 Rounds 200m Run Max Unbroken T2B 200m Run Max Unbroken Ring Muscle Up 200m Run Max Unbroken Handstand Push Up 200m Run Max Unbroken Bar Muscle Up Scale: T2B -> Hanging Knee Raise RMU-> Ring Dips HSPU-> Push […]

Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) With Dowel… 60sec Shoulder Dislocates 60sec Sotts Press 60sec Overhead Squats With Barbell 10 J-Curls 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Squat Snatch Weightlifting Metcon (Weight) Hang Snatch + Full Snatch + Overhead Squat [12min to find max] Metcon Metcon (Time) For Time 10 to 1 Hang Snatch Snatch Overhead Squat Rx: 50/35kg CrossFit45 WOD Metcon (AMRAP – Rounds) 16min EMOM 1: 10 Hang Power […]