Workout of the Day



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 (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 mins increase reps by +3 until you cannot complete 2 rounds within 4 mins. E.g.

0-4: 3 reps each

4-8: 6 reps each

8-12: 9 reps each

12-15: 12 reps each

15-18: 15 reps each *Failed

Score = 9 Rounds + 44 reps
If you miss a round early on rest the next 4 mins and try again to complete that round you failed until everyone is out.