19052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Warm-up Warm-up (No Measure) 3 Rounds 5 Russian KB Swing 5 Single Leg Deadlift R 5 Singel Leg Deadlift L Weightlifting Power Clean (12 x 1 @ 60%) Power Clean (12 x 1 @ 65%) Metcon Metcon (Time) 21-18-15-12-9-6-3 Unbroken Overhead Squats Rx: 30/42.5kg Scale appropriately, technique is more important than load.

18052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Weightlifting Metcon (AMRAP – Reps) 6min AMRAP of: Bear Complex @ 40/60kg Bear complex – Power Clean, Front Squat, Push Press, Back Squat, Push Press, Control to floor Metcon Metcon (Time) 3 Rounds for time 400m Run 20 Burpees Gymnastics Metcon (Time) For Time: 50 Pull Ups 25 Handstand Push Ups Scaled: 100 Sit Ups 50 Push Ups

14052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Metcon (AMRAP – Rounds and Reps) In Teams of 3, Event #1: 50 Toes 2 Bar w/ Overhead hold, 40/60kg 50 Pull Ups w/ Deadlift hold, 55/80kg 100 Burpees over the bar 1:1:1 rep ratio (9min Cap) Event #2: 2min each to find max Power Snatch …then… 10min AMRAP 15 Power Snatch, 25/35kg […]

13052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereScaled: 2 Strict Pull Ups 4 Wall Walks 8 Kettlebell Swings, […]

12052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Warm-up Warm-up (No Measure) Shoulder Prep: 2 Rounds 10 Dowel pass throughs 5 Push Ups Wide 5 Push Ups Narrow 20sec Dead Hang 20sec Handstand Hold Gymnastics Handstand Hold (1-1-1-1-1) 1 Set of each progression: Progression #1: Wall Walk into 30sec Hold Progression #2: Kick Up into 30sec Hold Progression #3: 10x Switch […]

11052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Warm-up Warm-up (No Measure) 10m High Knees 10m Butt Kicks 10m Lunge 10m Squat 10m Bear Crawl 10m Duck Walk 10x Iron Cross Stretch 10x Scorpion Stretch Metcon (AMRAP – Rounds and Reps) Every 4 mins complete 2 Rounds of: 3 Burpees 3 Power Cleans (30/42.5) 3 Shoulder to Overhead (30/42.5) Every 4 […]

10052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Weightlifting Power Clean (3-3-3-3-3) Metcon Metcon (2 Rounds for time) 3 Rounds: 15 Box Jumps 15 Pull Ups -Rest 5mins- 3 Rounds: 200m Run 20 Sit Ups

09052016

Posted Posted in Workout of the Day

Announcements From Wednesday 11th to Tuesday 17th: Thorndon is Closed. Willis St class schedule is reduced. Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

05052016

Posted Posted in Workout of the Day

Instinct Fitness, CrossFit Thorndon – WODFIT Warm-up Lower body warm up… Positions: Deadlift, Squat Muscles groups: Quads, Hamstrings, Glutes, Lower Back Weightlifting Squat Clean Thruster (3 Rep Max) 20min to find 3RM Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 12 Deadlifts 45/70kg 24 Lateral Bar Hops 36 Air Squats Rx+ 8min AMRAP: 12 Deadlift 70/100kg 24 Lateral Bar Hops 36 Air Squats

04052016

Posted Posted in Workout of the Day

Instinct Fitness, CrossFit Thorndon – WODFIT Warm-up Shoulder mobility: – Overhead position – Lats, triceps, traps Gymnastics Pull-ups (Max Reps) Rest 3 mins between sets Metcon (Time) Descending Ladder, 10-1: Deficit Push ups 10 Sit Ups between sets Rx+, 10-1: Handstand Push Ups 10 Toes 2 Bar between sets