30052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Kipping Pull Up Progression 1-6 Follow through all 6 progressions in class Metcon (Time) For Time: 200m Run 27 Deadlifts 40/60kg 18 Burpees 400m Run 27 Burpees 18 Deadlifts 200m Run Performance: 200m Run 27 Deadlifts 70/100kg 18 Bar facing burpees 400m Run 27 Bar facing burpees 18 Deadlifts 200m Run

27052016

Posted Posted in Workout of the Day

Announcements Saturday classes have been moved to Thorndon including: 9:00am WodFit 10:00am Barbell 11:00am Competition Training Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Weightlifting Back Squat (5 x 4 @ 80%) Metcon Metcon (Time) 42-30-18 Alternating KB Snatch (16/24kg) 50m Bear Crawl at the start of each round.

26052016

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 @ 70%) Power Clean (12 x 1 @ 75%) Metcon Metcon (Time) “Fran Deconstructed” For Time: 45 Pull Ups 45 Thrusters Rx: 30/42.5kg Scale appropriately, technique is more important than load.

25052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Gymnastics Kipping Pull Up Progression 1-6 Follow through all 6 progressions in class Metcon Metcon (5 Rounds for time) Every 3min for 15mins: 10 Push Ups 20 Air Squats 200m Run Rx+: 10 HSPU 20 Pistols 200m Run

24052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Metcon Metcon (AMRAP – Rounds and Reps) In Pairs; 9min AMRAP: 9 Snatches 15 Cleans 21 Deadlifts Rx: 30/42.5kg Rx+: 40/60kg Metcon (Time) In Pairs; For Time: 50-40-30-20-10 Burpee while partner holds plank Double Unders (each do total required reps)

20052016

Posted Posted in Workout of the Day

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT Warm-up Warm-up (No Measure) Foam Roll Fridays 2mins on each body part – Calves – Quads – Glutes – Lower Back – Upper Back Weightlifting Back Squat (5 x 5 @ 75%) Metcon Metcon (Time) For Time: Buy-in: 800m Run Then… 27-21-15-9 Pull Ups Burpee Box Jumps

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, […]