Workout of the Day

Workout of the Day – 19th July 2016

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


Warm-up (No Measure)

Rob the Nest:

Using 1.25kg and 2.5kg plates. The aim is to collect as many plates for your team.

Each player will have 1 minute to collect plates and bring them back to home base. They must be moved ONE at a time!

Once all players have had 1 minute the round is over and scores are taken for that round.

1.25kg plates are worth 1 point

2.5kg plates are worth 2 points

First team to win 3 rounds are the champions.

Any cheating and use of excessive force will result in a DQ.


Metcon (No Measure)

In Pairs, complete the following…

0:00 to 10:00

For Time:

50 Wall Balls

40 Pull Ups

30 Burpees

*Must be completed in sets of 5, then you must change the working team member.

10:00 to 15:00

AMRAP 5mins:

Max Rep Box Jump Overs while partner hangs from pull up bar.

*When the team member who is hanging touches the ground you MUST change over.

15:00 to 20:00

5min to set max total

Clean + Hang Clean + Front Squat

*Both partners max will be added together to determine team score. Only one bar may be used

3min to change over weights

24:00 to 30:00

For Time:

75 Snatches 35/25kg

*Can be split up any way your team wants. Only one bar may be used.