Workout of the Day

Workout of the Day – 13th of July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Pressing Strength

6min EMOM

5 Reps of:

Push Up on knees > Push Up on toes > Deficit Push Up > Handstand Push Up
We are building strength so yes, it’s strict!

Pulling Strength

6min EMOM

6 Reps of:

Ring Row > Pull Up w/ Band > Pull Up > Chest 2 Bar

Bands can be used but keep the sets challenging enough.

Scale up by performing 5 Chest to Bar pull ups each minute.


Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here