Workout of the Day

Workout of the Day 4th Feb

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


Warm-up (No Measure)

Dowel Agility Game

Form a circle with the entire class, each person holding a dowel.

Place one end of the dowel on the ground and hold it upright gripping with one hand.

On the coaches call move LEFT or RIGHT, leaving your dowel in its place and catching the person directly next to you.

As a class try to make the circle bigger and bigger.


Metcon (Time)

In Teams of 3;


Power Cleans 60/40kg

Wall Balls 9/6kg

Partner A will complete a full round of 21 Cleans & 21 Wall Balls then tag Partner B who will also complete 21 & 21, followed by Partner C to finish the 21 & 21 round. After which Partner A will start the round of 15 & 15 and continue down in this way until all the reps are completed.

Metcon (AMRAP – Reps)

3x 3min AMRAP

1min Max Box Jumps

1min Max Burpees Over Bar

1min to complete 200m Sprint*

+1min changeover

*+/- 1 rep for every second over or under 3min cap.

Each partner will complete one 3min round of max rep Box Jumps, max rep Burpees over the bar, and a 200m sprint for time.

Combined reps are total score.