Yelm Wod Dogs

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




10-22-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up
500 meter row under 2 minutes
Burgener Warm-up

https://www.youtube.com/watch?v=bQhjxRdHKWw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=26
2 rounds:
- 10 lateral lunges (35/26 or lighter)
- 30 second goblet squat hold (35/26 or light)
- 20 primal pull throughs
- 5 snatch balance (light weight, for technique)




4 rounds for time of: (you pick the weight) 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch 3 sets run 200 meters or 1 minute of single jump rope if pouring down rain

10-21-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run
10 pvc pass throughs
10 Good mornings with PVC

https://www.youtube.com/watch?v=q7xHVKvlTBs&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2Rounds
Lateral lunge, 10 reps
Primal pull through with a push up, 5-10 reps
Triplanar hip extension, 30 reps per side
Crab walk rock, 20 reps



Metcon:
For time: 25 Walking Lunges 45/25lb overhead 20 Pull-ups (Strict) 50 Box Jumps, 24/20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows
800 meter run 30 Kettlebell Swings, 2/1.5 pood 30 Sit-up (NO ABMAT) 20 Med Ball Cleans, 20 lbs 25 Back Extensions 30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft (or scale 15 lay backs)

10-20-2014 "LuRong WOD 7"

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
100 single jump ropes
20 Push ups
20 Air squats

2rounds:
10 lateral lunges
:30 prayer stretch
:30 squat hold



METCON: LuRong Wod 7

7 Minute AMRAP "Dynamix

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:
  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

MEN
Level 
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 70/53/35 Russian lb KB
12 Sumo Deadlift High Pulls with 70/53 no high pull/35 no high pull lb KB

WOMEN
Level 
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 53/35/18 russian lb KB
12 Sumo Deadlift High Pulls with 53/35 no high pull/18 no high pull lb KB




Handstand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.

Hand Release Push Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o ff the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out.



Rest 5 minutes get a partner Metcon #2:

Switch with partner for 8 minutes on each cycle

EMOM
Partner 1: 5 Power Snatches (You pick the weight) Partner 2: Airdyne Bike :30

Rest 2 min

5 Squat Cleans (you pick the weight) Row :30
Rest 2 min

5 Deadlift (you pick the weight) Battling Ropes :30




08-18-2014 "Hero Rahoi"

NEW WEBSITE: www.crossfit-yelm.com



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees















10-17-2014

New Website: www.crossfit-yelm.com

Open gym all day during any class times.  Please use this time wisely and make up a strength or a wod that you missed

Warm-up:
500 meter row under 2 minutes.. can you?

2 rounds:
15 SLR
15 lateral lunges
10 single leg deadlifts with KB


Strength:
Deadlift 3-3-3-3-3
find your 3 rep max

Suggested Partner WOD:

Partner 1: Run 200m
Complete Max Reps of.... 1st, 3rd, and 5th Rounds: KB Swings 50/35lbs 2nd, 4th, and 6th Rounds: Pistols (sub air squats) Partner 2: Run 200m
Complete Max Reps of.... 1st, 3rd, and 5th Rounds: KB Swings 2nd, 4th, and 6th Rounds: Pistols -Partners Alternate between running and performing movements. -While one partner runs, the other will perform max reps of the designated movement. Add up all reps between the partners. The goal is for highest reps in least amount of time. -Each person will run 1200m (6x200m) and 3 Rounds of Max KB Swings and 3 Rounds of Max Pistols.

who will finish first? and with the most reps?



10-16-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
1 mile run

https://www.youtube.com/watch?v=xK84nopYBsQ&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
1 min tissue prep
10 rib pulls each side
3 baby get ups each side



Metcon:
EMOM 10 minutes Even minutes–1 clean you pick the weight make it a challenge Odd minutes–1 attempt max handstand walk / accumulate 20 second handstand against wall/ wall walk+15 second hold / 20 second tripod

Checkout:
800 Meter run

10-15-2014 " Annie Backwards"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run
20 PVC pass throughs

https://www.youtube.com/watch?v=27St8yWIMLU&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=15

2 rounds:
30 second prayer stretch
10 reps flexion/extension with towel/band
10 primal pull throughs


Strength:
Bench Press 3-3-3-3-3
Find your 3 rep max

Metcon:
"Annie Backwards"
10-20-30-40-50 reps of: ABMAT Sit-ups Double Unders

10-14-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
10 strict presses with weight
10 ring rows

https://www.youtube.com/watch?v=VXwEp1vvWJ8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)



METCON:
"On a 30:00 running clock, complete each couplet for time: 9 - 6 - 3 reps of: Shoulder to overhead, 205# Bar muscle-ups Rest the remainder of 10:00
10 min cap 15 - 9 - 6 reps of: Shoulder to overhead, 155# Chest to bar pull-ups Rest the remainder of 10:00
10 min cap 21 - 15 - 9 reps of: Shoulder to overhead, 95#/65# Pull-ups"
10 minute cap

Score is the amount of time it took to complete all three wods together.

10-13-2014 "The X WOD"

NEW WEBSITE: www.crossfit-yelm.com

HAPPY 44TH BIRTHDAY ADAM T

Warm-up:
400 meter run
Pvc pass thoughs and good mornings
30 second goblet squat hold x2

https://www.youtube.com/watch?v=CduxGQA3-c8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=30
2 rounds
- 50 single unders
- KB arm bar, 10 breaths each side (9lbs)
- 10 lateral lunges

Strength:
Back Squat 3-3-3-3-3
FIND YOUR NEW 3 REP MAX!



8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements:
  • Snatches
  • Toes-to-Bar/Knees-to-90/Abmat Sit Ups



Level MEN
15 Snatches at 95/75/45 lbs
15 Toes to Bar/Knee to 90/Abmat sit up
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
...and so on 

Level WOMEN
15 Snatches at 65/55/35 lbs
15 Toes to Bar/Knee to 90/Abmat sit-up
12 Snatches at 65 lbs
12 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
3 Snatches at 65 lbs
3 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
...and so on 

SNATCH: Press outs are allowed.  A clean and jerk or ground to overhead “anyway” is allowed for Skill Level 1
 only.
TOES TO BAR: Both feet must be in contact with the bar at the same time, inside the hands.

KNEES TO 90:: The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined as the top of the knees being higher than the hip crease.

AB MAT SIT-UPS: The athlete must lay all the way back until shoulder blades and the hands make contact with the ground. In order to complete a rep the athlete must touch the top of their toes. Swinging the arms forward is permitted.

10-11-2014 "Hero Walsh"

NEW WEBSITE: www.crossfit-yelm.com


U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Metcon:

4 rounds for time of: 22 Burpee Pull Ups 22 Back Squats, 185/135 lbs Run (bumper plate), 45/25 lbs, 200 m

10-10-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Done as a group
stretchout/roll out while everyone gets here

The song Roxanne by "The Police"
Everytime they sing Roxanne you do 1 burpee


Strength:
Deadlift
3-3-3-3-3
70% of your 1 rep max

Suggested partner metcon:

Run 400m Rope Climb Run 400m Stone to Shoulder Run 400m Tire flip jump throughs Run 400m Clean fat bar 95/65lb Both partners run 400m but only 1 partner works at a time to complete as many reps as possible. Each Round (a run and then the element) is 6 minutes long. score is total reps. No rest between rounds


10-09-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
20 Pvc Pass throughs
20 Leg swings each leg
20 good mornings with bar
20 strict presses with bar

Metcon:
20 minute EMOM

10 rounds of:
even 10 m Handstand Walk 10 m Walking Lunge 
odd 10 Ab mat Sit Ups 10 m Walking Lunge

Checkout:
roll out, stretch out, mobilize
10 minutes minimum

10-08-2014

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
500 meter row
20 PVC pass thrus
5 20 second hand stand holds

https://www.youtube.com/watch?v=AxE_y9XOI8E&list=PLbG9nRgmNZoBi6tEOW5PubRlvJ3qo93NY
2 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges

First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 



Strength:
Bench Press 3-3-3-3-3
70% of your 1 rep max for all 5 sets
DELOAD WEEK

Metcon:
2 rounds for time of: Run, 800 m 20 Burpee Squat Clean To Thrusters 95/65lbs 20 Toes to bar 20 Ring Dips 20 Kettlebell Swings 50/35lbs 20 Goblet Squats

10-07-2014 "Fight Gone bad with running"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter buddy carry
(200 meter carry then switch)


https://www.youtube.com/watch?v=VnpxpxtNpPI&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=12
2 rounds:
1 minute tissue prep (calves, hammies, quads)
10 SLR with core activation
5 half kneeling rotation each leg
30 single unders



3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs 50 meter shuttle run (25m there and back) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

10-06-2014 "LuRong Wod 5 Boomsauce

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
400 meter run

https://www.youtube.com/watch?v=kw3IM2mgQA0&index=14&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds:
10 lateral lunges
10 glute bridges (2-3 second hold at top)
Back squatting for heavy sets


Strength:
Back Squat: 3-3-3-3-3
DeLoad Week  70% of your 1 rep max for all 5 sets



METCON: LuRung Wod 5 Boomsauce

15 Minute AMRAP:

Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:
  • Squat Cleans
  • Muscle Ups/Pull Ups/Jumping Pull Ups

MEN
Level 
1 Squat Clean at 185lbs/135lbs/55lbs
1 Muscle Up/Pull-up/Jumping PU (14inches chin to bar)
2 Squat Cleans at 185 lbs
2 Muscle Ups
3 Squat Cleans at 185 lbs
3 Muscle Ups
4 Squat Cleans at 185 lbs
4 Muscle Ups
...and so on

WOMEN
Level 
1 Squat Clean at 105lbs/85lbs/35lbs
1 Muscle Up/Pull-up/ Jumping PU (14inches chin to bar)
2 Squat Cleans at 105 lbs
2 Muscle Ups
3 Squat Cleans at 105 lbs
3 Muscle Ups
4 Squat Cleans at 105 lbs
4 Muscle Ups
...and so on 

10-04-2014 "Hero Pheezy"

NEW WEBSITE: www.crossfit-yelm.com




U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

3 rounds for time of: 5 Front Squats, 165 lbs 18 Pull-ups 5 Deadlifts, 225 lbs 18 Toes To Bars 5 Push Jerks, 165 lbs 18 Push-up (hand release)s