Workout of the Day

Workout of the Day 27th October

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


Warm-up (No Measure)

Weekly Mobility: “Calves”

1min each, per leg…

– Foam Roll

– Heel Drops off Plates

– KB Soleus Stretch

– Lacrosse Ball smash on Tibialis Anterior (shin)

Muscle Up Progressions

Run through muscle up progressions with the coach.


Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
6min Time Cap

5min Rest

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
Ring or Bar Muscle Ups are permitted.