Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929 / Rob Cell 360-951-9363




11-28-2014

New website: www.crossfit-yelm.com

Friday schedule: 6:30am class, 9am class, CLOSED THE REST OF DAY
Saturday: REGULAR SCHEDULE


For Time: TEAMS OF 2

Deadlift 10.000lbs
100 Push-ups

Snatch 3,000lbs
100 Ring Dips

Push Press 10,000lbs
100 Pull-up

Sumo Deadlift High Pull 10,00lbs
100 Toes-to Bar

*One Bar per team, you can change the weight as much as needed. You can split the however you want. 
*One partner is working on the lift and the other is working on the body weight element at the same time.
*Each team must complete each section before they can move on.

225lbs= 45 reps for 10k pounds
185lbs= 54 reps for 10k pounds
155lbs= 65 reps for 10k pounds
135lbs= 75 reps for 10k pounds
95lbs= 105 reps for 10k pounds
75lbs= 134 reps for 10k pounds
65lbs= 154 reps for 10k pounds

155lbs = 20 reps for 3k pounds
135lbs= 22 reps for 3k pounds
115lbs= 26 reps for 3k pounds
95lbs= 32 reps for 3k pounds
75lbs= 40 reps for 3k pounds
55lbs= 55 reps for 3k pounds

11-27-2014 "Happy Thanksgiving"

New Website: www.crossfit-yelm.com

TODAY IS FOR EVERYONE EVEN THE KIDS!!!!

Open today for 6:30am class and 9am class only!

Friday schedule: 6:30am and 9am class only!

Saturday: regular schedule

At the start of the clock, 1 team member will roll a set of dice. Each team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score. 2=2 Wheel Barrow 3=3 Turkey waddle 4=4 turkish get ups (2 each person) 5=5 air squats w/wallball between partners 6=6 Partner pushups (clap each others opposite hand) 7=7 lateral box jumps or step overs 8=8 steal 10 points from any team 9=9 partner wall balls 10=1X400m run 11=11 ab mat situps w/ wall ball over box 12=12 Goblet squats

11-26-2014 "EDW Wod 4"

New Website: www.crossfit-yelm.com

This weeks class schedule:
Monday- regular hrs
Tuesday- regular hrs
Wednesday- regular hrs
Thursday- 6:30am class, 9am class only
Friday-6:30am class, 9am class only
Saturday- regular hours



Warm-up:
100 single jump rope
2 round
1 min rolling out your upper back/shoulders
:30 second handstand hold
:30 second goblet squat hold
10 primal pull throughs


Strength:
Push-press 3-3-3-3-3
Find your 3 rep max

Metcon:
Everyday Warrior Wod 4

15 min AMRAP

RX
60 Calorie
50 Burpee Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar 

Scaled/Masters
Same as above except
30 Ground to Overhead 75/45
10 jumping chest to bar

*Athlete can not get off rowers unitl you hit 60 cal
Burpees jump w/2 feet over the bar land w/2 feet, does not have to open hips
anyway to get the bar over head,  empty bar starts below knees
jumping chest to bar must be 8 inches above athletes head,chest must hit the bar

Score is total reps

11-25-2014 "Dinner with the girls"

New Website: www.crossfit-yelm.com


This weeks class schedule:
Monday- regular hrs
Tuesday- regular hrs
Wednesday- regular hrs
Thursday- 6:30am class, 9am class only
Friday-6:30am class, 9am class only
Saturday- regular hours



Warm-up:
500 meter row
10 ring push ups
10 lateral lunges with KB
:30 sec prayer stretch
15 leg swings with core activation
10 primal pull throughs



Metcon:
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner to split up the work with but run together or you will complete all reps as an individual. For Time: Angie's House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen's House 400 m Run 21 Kettlebell Swings 53/35 lbs 12 Pull-ups Fran's House 15 Thrusters 95/65 lbs Nancy's House 400 m Run 15 Overhead Squats 95/65 lbs Grace/Isabel's House 20 Ground To Overheads 95/65 lbs Kelly's House 400 m Run 30 Box Jump (24/20 in.)s 30 Wall Balls 20/14 lbs

11-24-2014 "Pre-Thanksgiving Wod"

New Website: www.crossfit-yelm.com

This weeks class schedule:
Monday- regular hrs
Tuesday- regular hrs
Wednesday- regular hrs
Thursday- 6:30am class, 9am class only
Friday-6:30am class, 9am class only
Saturday- regular hours


Warm-up:
800 meter run
10 goblet squats
20 overhead walking lunges

2 rounds:
:30 second tricep stretch for high elbows
:30 wrist warm-up on the ground
2-5 front squats

Strength:
Front Squat
Find your 3 rep max!!

Metcon:
7 rounds for time of: 7 Kettlebell Snatch (one arm - R)s 50/35lbs 7 Kettlebell Snatch (one arm - L)s 50/35lbs 7 Pull Ups 7 Deadlifts 225/155 lbs 20 minute deadline/cut off.

11-22-2014 "Hero Rankel"

New Website: www.crossfit-yelm.com





U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters




11-21-2014

New Website: www.crossfit-yelm.com

Today is open gym during all class times. Please use this time to make up a strength or a wod that you missed

Warm-up:
500 meter row
10 medball cleans
10 goblet squats
10 h/r push ups
25 ab mat sit-ups

5-10 mins stretching and rolling out, mobility


Skill/Strength:
10-20 mins
Power Cleans 1-1-1-1-1
Starting with a bar, working on bar path and positions slowly adding weight to find your max clean with good form.


EWD WOD:
10 mins to find your 1 rep max

RX : Overhead Squat
Scale: Back squat
Masters: Front squat

you only have 6 attempts in the 10 mins. From a rack off your back for overhead squats.


Partner Wod:
6 rounds of:
1 minute max thrusters 95/65lbs rx scaled 75/45lb
15 second rest
1 min max Knees to Elbows

rest 45 seconds between rounds

While your partner is doing one of the exercises, you are on the other. The clock starts and you knock out as many reps at your station while your partner is getting as many reps at their station. After the first minute of work you have 15 to switch stations with your partner and go for another full minute of max reps. Complete this for 6 full rounds.




11-20-2014

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run with sand bag

2 rounds:
https://www.youtube.com/watch?v=_4nL-9vG0ss&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
10 Straight leg raise with 2 full twists each leg
10 primal pull through
6-8 PAIN FREE toes to bar on the ground


WATCH THE VIDEO!!!!



METCON:
For Time:
50 Double unders
40 Box jumps
30 Kettlebell swings
20 Toes To Bars
10 Ring Dips
3 Power Cleans every min on the min 135/95lb scaled 95/65lb

11-19-2014

New Website: www.crossfit-yelm.com

Warm-up:
2 rounds
50 double unders
1 crab crawl 10 ft down and back
10 lateral lunges with pvc
10 ring rows (thumbs to armpits)
5 strict presses


Strength:
Push press
3-3-3-3-3
deload week
70% of your 1 rep max


Metcon:
5 rounds for time of:
1 rope climb (legless)
10 handstand push-ups
15 pistols (alternating legs)

11-18-2014

New Website: www.crossfit-yelm.com

Warm-up:
500 Meter row in 2mins or less

2 rounds
1 rope climb
10 feet walking on hands
20 pistols 10 each leg
10 pvc pass throughs

stretch out 5-10 mins


Metcon:
For time:
Run 800 meter
--then--
3rounds
12 pull ups
12 power snatches 95/65lbs
--then--
20 burpees

11-17-2014

New Website: www.crossfit-yelm.com

Warm up:
100 single jump rope
:30 sec goblet hold
:30 sec prayer stretch
10 reps triplanar in each direction, each leg

Strength: Deload week
Front Squat 3-3-3-3-3
70% of you 1 rep max


Metcon:
With a continuously running clock,
0:00- 3:00 Run 200m/ Push Ups
3:00- 6:00 Run 200m/ Sit Ups
6:00- 9:00 Run 200m/Air Squats
9:00- 12:00 Run 200m/ Push Ups
12:00- 15:00 Run 200m/ Sit Ups
15:00- 18:00 Run 200m/Air Squats
18:00- 21:00 Run 200m/ Push Ups
21:00- 24:00 Run 200m/ Sit Ups
24:00- 27:00 Run 200m/Air Squats
Score is total reps

11-15-2014 "Hero Wittman"

New Website: www.crossfit-yelm.com


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


7 rounds for time of:
15 kb swings 1.5/1 pood
15 power cleans 95/65lbs
15 box jumps 24/20 in

11-14-2014

New Website: www.crossfit-yelm.com

Today is open gym all day during class times. Please use this time to make up a strength or WOD.

Warm-up:
400 meter run
2 rounds:
1 min roll out upper body
10 Breath k.b arm bar
10 medball cleans
10 Kb swings

Skill/Strength:
Power Clean 1-1-1-1-1-1
Spend 20 min going through positions
coaching and learning

Partner Wod For 12 minutes You Row 250 Meters While your partner does as many burpee pullups as they can. Switch every 250 meter row. Score = Total Rounds and Total Burpee pullups

or

Everyday Warrior WOD 
masters 40 plus
As many rounds as possible in 12 mins of: 30 Double Unders rx 90singles scaled & masters
15 Wall Balls 20/14rx 14/10 scaled & masters 10 Deadlifts 185/135rx 135/95 scaled & masters

Score is total reps if double unders. single are 3 to 1 conversion. 46/3 =15.3. No rounding, so you would use 15 reps.

11-13-2014

New Website: www.crossfit-yelm.com

Warm-up:
Row 500 meters under 2 min.

2 rounds:
10x 1 leg kb deadlifts
10 push-up primal pull throughs
10 ft crab walk
10 leg swings each side

METCON:

14 min EMOM
Minute 1 -3x Deadlift (rest the remainder of the min.)
Minute 2 -3x Bench press
score is heaviest lift from bench and deadlift combine

then

10 minute EMOM
Minute 1 - 3-5 muscle ups unbroken
Minute 2 - 10-15m handstand walk

11-12-2014

New Website: www.crossfit-yelm.com

Warm-up:
400 meter sandbag run
10 pvc pass throughs

2 rounds:
10 primal pull thrus
10 archer push ups
15 sec handstand hold or 10ft handstand walk


Strength:
Push-press
3-3-3-3-3
80% of your 1 rep max

Metcon:
21 overhead squats 95/65lbs
50 double unders
15 overhead squats 95/65lbs
50 double unders
9 overhead squats 95/65lbs
50 double unders

11-11-2014 "HERO Murph"

NEW WEBSITE : www,crossfit-yelm.com

THANK YOU TO OUR  VETERANS!

TODAY SCHEDULE
9am class
10am class
5:30pm-7:30pm Open Gym
NO KIDS CLASS

Metcon:

MURPH

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*can also be done as a partner or team wod, everyone runs then split the work up 1 partner works at a time.