5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

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

17 February 2019

For time:
1000 m row, into:

21-15-9

Deadlift (155/115)
Box Jump Overs (24/20)


18 February 2019

For Time:

30 Curtis P (95/65)

1 Curtis P = 1 Power Clean, 1 Lunge (r), 1 Lunge (l), Push Press


Scaled WOD

3 RFT:

10 DB Curtis P (35/20)

400 meter run

1 Curtis P = 1 Power Clean, 1 Lunge (r), 1 Lunge (l), Push Press 


19 February 2019

For time:

18-15-12

C2B
Cal Bike

Scaled WOD

For time:

18-15-12

Banded Pull-ups
Cal Bike


20 February 2019

Hero WOD wednesday

"Small"

3 RFT:

1000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run

*Marc Small | Age 29 | Collegeville, Pennsylvania

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.


21 February 2019

Members choice Thursday

AMRAP 20 ‘round the world’:

*pick 5 movements of your choice (**one movement for the following: upper body push, upper body pull, lower body push, lower body pull, core) 
*keep then light/moderate (**increase weight each set if possible)
*cycle through 1 min per movement for 20 minutes
*the goal is to NOT stop moving = zero breaks. So move slow but steady with smooth transitions between movements


22 February 2019

Crossfit open workout 19.1

AMRAP 15:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Female throw 14-lb. ball to 9-ft. target


23 February 2019

2 RFT

9 Hang Squat Clean (115/75)
15 Box Jump
21 Cal Row
-------------Rest 5 mins ---------
2 RFT

6 Hang Squat Clean (135/95)
12 Box Jumps
18 Cal row


Scaled WOD

2 RFT

9 DB Squat Clean (35/20) Focus on full range of motion
15 Squat Jump w/ knees to chest
21 Cal Row
-------------Rest 5 mins ---------
2 RFT

6 DB Squat Clean (40/30)
12 Squat Jumps with knees to chest
18 Cal row