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)

Shoulder Prep:

2 Rounds

10 Dowel pass throughs

5 Push Ups Wide

5 Push Ups Narrow

20sec Dead Hang

20sec Handstand Hold


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 Kick up + 5sec hold

Progression #4:

Kick Up to wall then find freestanding balance

Progression #5:

Kick up to freestanding hold


Metcon (AMRAP – Reps)

Partner Workout, 10min AMRAP:

5+5 Ring Dip

10+10 Wall Ball

Each person must complete 5 ring dips and 10 wall balls per round alternating between partners. You may NOT start the next movement until your partner has completed all their reps and tagged you in.