Workout of the Day

Workout of the Day – 26th July 2016

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


Warm-up (No Measure)

Crazy Waiters

Using ab mats as your ‘tray’ move around the room trying to knock other peoples mats off their hand while not dropping yours.

Every drop = 2 Burpees then join back into the game.


Metcon (No Measure)

In Pairs, with a running clock:

0:00 to 10:00

10min AMRAP

50 Power Cleans

50 Shoulder to Overhead

50 Bar facing burpees

*using the same bar

Rest 3mins

13:00 to 20:00



Pull Ups

(strip weight off bar)

20:00 to 30:00

5 RM Front Squat, from the ground

*Any weight that will be used on the bar must first be carried 200m as a plate carry, including any weight already on the bar. You can carry as much weight as you like per run.

**Score is combined weight for both partners

For Part A & B

Rx: 60/40kg

Sc: 40/30kg

Beg: 35/25kg