Workout of the Day

Workout of the Day 25th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1min Squat Hold

1min Passive Hang

Take the time between these rounds to stretch and progressively load the bar

15 Air Squats

15 Kip Swings

10 Thrusters (20/15)

10 Pull Ups

5 Thrusters (42.5/30)

5 C2B


Same as last week, come down if you want to retest or want a workout but not 19.5, there is an alternative. But also be prepared to cheer on others and judge/count for someone else as they perform the workout and vice versa.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Metcon (Time)

Alternative Workout


Power Cleans 50/35kg

Hand Release Push Ups

Time cap: 20 minutes