5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

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

14 March 2019

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

Buy in: 35/25 Cal Row

then

18-14-10-6

Push Press (115/75)
Toes to Bar
Barbell facing Burpees


Scaled WOD

Buy-in: 35/25 cal row

18-14-10-6

DBL DB Push Press (40/25)
Sit-ups
Burpees
Sit-ups

** 30 min time cap


15 April 2019

For time:

21-15-9

Dbl KB box step ups (30/24) (40s/20s)

250 m run after each round


Scaled WOD

For time:

21-15-9

Dbl KB Lunge (alternate legs)

300 meter row after each round


16 April 2019

EMOM 15:

30 dubs 
12 box jump overs (24/20)
20 meter farmer Carry (*VERY HEAVY)


Scaled WOD

EMOM 15:

60 Singles
12 Step-up Overs (24/20)
20 meter Farmers Carry (Moderate weight)


17 April 2019

Benchmark WOD wednesday

"Fat Amy"

For Time:

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (54/35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

__________________________________________________________________________________________________________

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

Barbell Technique

Snatch Pull

2x3 @ 65%
2x3 @ 75%
1x3 @ 85%

Barbell Strength

Snatch Balance 

5x3

*work up to a heavy set of 3

Barbell WOD

EMOM 10:

Odd - 3 Snatch Grip Behind the neck Press
Even- 2 Overhead squat

**Off rack


18 April 2019

4 RFT:

1 mile bike
1 min plank on rings
12 burpees


19 April 2019

2 Rds of TABATA:

Alternating between

Dbl DB perfect push ups
Dbl DB hand snatch (35/20)


20 April 2019

don’t forget we will be hosing another Murph workout on Memorial Day weekend. Please bring your friends and family to workout!

“Mini Murph”

800m Run
50 Pull-Ups
100 Push-Ups
150 Squats
800m Run