Workout of the Day

Workout of the Day 4th August 2016

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


Warm-up (No Measure)

Defend the line:

Divide group into 2 teams.

Team 1:

Defend the line for 60sec by tagging anyone trying to cross it. You may not come off the line, only move side to side.

Team 2:

Try to cross the line by touching the ground with a hand or foot. If you are tagged you must run back 5m and return to the game.

After 60sec Team 1 must complete 1 burpee for every time Team 2 crossed the line.


Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Time Cap 15mins

Metcon (Time)

Rest 5mins

Then complete:

100 Toes to Bar

*Perform 10 Air Squats Every Minute on the Minute*
Time cap 10mins