5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

CrossFit YP1 Workout of the Day (WOD) — Week Preview

24 March 2019

Today we will have 9 AM Yoga, 10 AM WOD & Open gym from 9am - 11AM

AMRAP 20:

12 Hang Power Clean (115/75)
16 Pull ups
20 Cal Bike


25 March 2019

4RFT:

5 Thrusters (125/85)
6 Push jerks (125/85)
7 DL (125/85)
8 push ups
9 cal bike


Scaled WOD

4RFT:

5 DB Thruster (35/25)
6 DB Push Press (35/25)
7 DB Deadlift (35/25)
8 Push-ups
9 Cal Bike


26 March 2019

8 Rounds with One Round every 2 mins of:

1 Power Snatch (95/65)
20 Dubs
1 Power Snatch (95/65)
20 Dubs


Scaled WOD

8 Rounds with One Round every 2 minutes of:

4 Alt KB Snatch (40/25)
40 Singles
4 Alt KB Snatch (40/25)
40 Singles


27 March 2019

Hero WOD wednesday

"The Batman" lite

For Time

Buy-In:
50 Air Squats

50-40-30-20-10 Reps

Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run

**45 minute cap

The "Batman" Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the age of 31 (born May 3, 1983). 

In 2002, Andrew entered the Canadian Forces and joined 3rd Battalion Princess Patricia’s Canadian Light Infantry (PPCLI) in 2003. In 2006, he applied and was selected into the Canadian Special Operations Regiment. Andrew has served three tours in Afghanistan, one tour in Africa, and was currently deployed in Iraq as a Special Operator.

Andrew lived the warrior mentality and strived to be the best at whatever he chose to do. He lived and breathed the military, proudly serving Canada. Drew’s determination was instilled in those around him. We know that Drew’s dedication, qualities, inspiration, and strength will carry on in his memory. Drew was an amazing and accomplished human being, a true friend, a mentor, and a hero.

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Olympic Lifting WOD (Barbell Wednesday) @ 6:15 pm ONLY

Barbell Technique

pendlay row

5x3 (same weight across all sets)

Barbell Strength

Squat Clean

1x3 @ 75%
1x3 @ 80%
1x3 @ 85%

Barbell WOD

EMOM 10:

5 behind the neck push press

** Build with every minute


28 March 2019

For time:

40 cal bike
30 burpees
10 RMU
30 Burpees
40 cal bike 


Scaled WOD

For Time:

For time:
40 cal bike
30 burpees
10 Ring Dips
30 Burpees
40 cal bike


29 March 2019

5 RFT:

30 Double Unders
5 Power Cleans (125/95)
10 Box Jump Overs (24/20)

Rest 1 Minute between rounds

Scaled WOD

5RFT:

60 single unders
5 DB Power Clean (50/35)
10 Box Step Overs (24/20)

Rest 1 minute between rounds


30 March 2019

Benchmark WOD

"Diane"

21-15-9

Deadlift (225/155)
Handstand pushup