Workout of the Day

Workout of the Day – 2nd August 2016

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


Warm-up (No Measure)

Simon Says

One person is designated Simon, the others are the players. Standing in front of the group, Simon tells players what they must do. However, the players must only obey commands that begin with the words “Simon Says.” If Simon says, “Simon says touch your nose,” then players must touch their nose.

Be creative!


Metcon (No Measure)

In Pairs;

0:00 to 15:00

100 Wall Balls

1mi Wall Ball Carry

15:00 to 20:00

Isabel, 30 Snatches

followed immediately by

Grace, 30 Clean & Jerks

5min Cap

One person to complete Isabel, the other will complete Grace with time remaining.

3min Rest

23:00 to 35:00

For Time:

50 Pull Ups

50 Squat Cleans (same weight as Isabel/Grace)

50 Box Jumps

50 Burpees

You must alternate on each rep (1:1), you must also complete the rep then TAG your partner before they can start.
If you are seen kicking or rolling the wall ball along the run your workout is over.