5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

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

09 December 2018

5 rounds for time:

10 Cal Assault bike

15 Box jumps

20 KB swings


10 December 2018

For time:

Row 2,000 meters

*every 3 mins stop and do 5 Back Squats at body weight (what ever you weigh, put that on the bar)


11 December 2018

For time:

75 m Dbl KB OH carry (35/20)

400 m run

30 Dbl KB Russian swings (35/20)

400 m run

20 Dbl KB push press (35’s/20’s)

400 m run


12 December 2018

"Annie"

50-40-30-20-10

Double unders

Situps


13 December 2018

AMRAP 10:

10 Alternating front rack (barbell) lunges (115/75)

8 Oly roll outs (use same bar)

6 Bar Facing Burpees


14 December 2018

EMOM 21:

Minute 1: 1-2 rope climbs

Minute 2: 4-6 Power Snatch (95/65)

Minute 3: 6–8 devil press (30/15)


15 December 2018

"Tabata This"

With a Running Clock in 24 minutes

Tabata Row

Tabata Air Squats

Tabata Pull-Ups

Tabata Kettle bell swings

Tabata Sit-Ups

1 minute Rest between each Tabata

*Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals.

**Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals.