Workout of the Day

Workout of the Day 31 August 2016

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


Bar Taps (Kipping Swing) (As advised)

3x 5 Short and Tight

4x 4 Bigger with Shoulder lift

Pull Up Strength (Isometric) (Max Reps)

2 Sets

Max Reps, on final rep perform 30sec eccentric phase.

Rest 3min between sets


Metcon (3 Rounds for time)

3 Rounds:

5 Power Cleans

10 Toes To Bars

Sprint, 200 m

5 Power Cleans

10 Toes To Bars

Rest 1min

*Record time for each round.

Start with a load heavy enough that you can decrease each round by at least 5kg.


Males: 70/60/50kg

Females: 45/40/35kg