Yelm Wod Dogs

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




04-17-2014

New Website: www.crossfit-yelm.com

Warm-up:
20 Mountain climbers
10 KB Snatches (10 each arm)
20 Medball cleans
10 Pullups
10 Ring Dips


Skill Work: as a group
Turkish Get-up
Atlas Stone Clean to Shoulder
Bar Muscle ups
Rope climb

Metcon:
Max reps in 3 Minutes 1 min for transition:
Choose 4 of the following:

Handstand push-ups, Turkish Get-Up, 
Clean and Jerk (135/95)(Use fat bar for a challenge), Bar Muscle Up, 
Tire Flip, Rope Climb, or Atlas Stone Clean to Shoulder.

04-16-2014 "Double under Cindy"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 50 cal
100 Single unders
10 Ring Rows
10 Ring Push ups
10 Box jumps
Warm up your bench press!

Strength:
Bench Press 3-3-3-3-3
75% of your 1 rep max for all 5 sets

Metcon:
10 Minute Double Under Cindy! 10 minute AMRAP of: 5 Pull Up, 10 Push Ups, 15 squats After each round perform Double Unders 5 Double Unders after round 1, 10 Double Unders after round 2, 15 Double Unders after round 3 etc etc

04-15-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run
10 Straight leg deadlifts
10 Medball Cleans
10 Jump Air squats
10 H/R Push ups

Skill Work:
EMOM 10 minutes of 
Deadlifts, Hang Squat Cleans, Front Squats. 1 rep each movement. 
You choose load. Heavy as possible with proper mechanics.

Metcon:
21-15-9 reps, for time of: Kettlebell Swing, 70/50 lbs Burpee

04-14-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 400 meters or 800 meter run
10 Air Squats
10 Good Mornings w/bar
10 KB Swings
10 Push Push-ups

Strength:
Overhead squat 3-3-3-3-3
75% of your 1 rep max for all 5 sets

Metcon:
3 rounds for time of: 30 Walking Lunges 15 Wall Balls, 20/15 lbs 1 Rope Climb 15 Push Press 95/65lbs 30 Double Unders Run, 400 m

04-12-2014 "JT"

NEW WEBSITE: www.crossfit-yelm.com
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor


21-15-9 reps, for time of: Handstand Push Up Ring Dip Push-up

04-11-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run with wallball 20/16/15/12lbs Only
20 K2E
15 GHD back ext.
20 Kettlebell swings

Strength:
Deadlift 3-3-3-3-3

Metcon:
Partner Wod
Complete as many rounds as possible in 15 mins WITH EMOM OF 2 BURPEES 
(even if they are out running Stop drop and 2 burpees)
200 Double Unders (Split up however you want) 30 Partner Med Ball Situps (feet to feet throw the ball to partner) Sprint With Medball, 200 m (one ball per team, run together)

Checkout:
2min Box Jumps (NO REBOUNDING)

04-10-2014 "Hero Holbrook"

NEW WEBSITE: www.crossfit-yelm.com

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Warm-up:
100 single jump ropes
20 walking overhead lunges
15 Ring rows
20 hollow rocks
15 Goblet squats

Skill:
Running Drills
On the Wall (Back up against)
Leaning on the wall 
Remember to pull your foot off the ground fast
No heal striking or long stride.  Midfoot stike

Metcon:
5 Thrusters, 115/80 lbs 10 Pull-ups Sprint, 100 m Rest 1 min between each round.

Checkout:
Mobility and stretch

04-09-2014 "Karen"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 Meter RUN
10 Medball Cleans
10 Pull-ups
10 Handstand Push ups

Stretch Out!!!!
Mobility

Strength:
Bench Press 3-3-3-3-3
Find your 3 rep max
record this number for next week

Metcon: "Karen"

For time: 150 Wall Balls, 20/14 lb

04-08-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800meter run
10 Ring rows
10 Ring Push ups
10 Wallball shots
10 Hollow rocks

Skill: 
Burgenger Warm up
with PVC x3

Metcon:
5 rounds, 30 secs per station, of:
Pull-up Push-up Sit-up (butterfly) Air Squat Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.
Rest :30 seconds between round

04-07-2014

NEW WEBSITE: www.crossfit-yelm.com

This week is an important week.  We are starting a strength week of Overhead squat, Bench press and Deadlift.  Please don't miss this week we will be finding your 3 rep max!!!


Warm-up
15 Air Squats
10 Burpee box jumps
400 Meter Run
15 Pull ups
10 H/R Push ups

Skill: Mobility 5-10 mins 
Hip stretches (bands)
Shoudler Stretches (bands)

Strength: 20 minutes
Overhead Squat 
3-3-3-3-3
Find your 3 rep max from the rack

Metcon:
Complete as many rounds as possible in 15 mins of: 12 Hang Power Snatches, 75/55 lbs 24 Double Unders Sprint, 200 m



04-05-2014 "Lauriel"

NEW WEBSITE: www.crossfit-yelm.com



RIP April 2nd, 2014

Today we do a WOD named Lauriel that was created by Crossfit Flagstaff. They performed this WOD in Dec 2011.
This WOD was created, based on her Chemotherapy schedule of 5 days of Chemotherapy and 23 days off. It is a tough WOD, created for a tough lady! Lauriel exemplifies “TOUGH” for many reasons, but this one in particular was because she would never miss Crossfit because of Chemotherapy. I mean seriously, why should “Chemo Brain”, a massive dose of poison coursing through your veins, causing fatigue, nausea, memory lapses, trouble concentrating, short attention span, trouble multi-tasking, taking longer to finish simple tasks, being disorganized, slower thinking and processing and trouble remembering common words stop you from a Crossfit WOD? For the normal person, I just listed 8 and that doesn’t even include the radiation or the bi-weekly drug trial (IV infusion) which made her even more fatigued.
Lauriel finished 16th in 2009 Sectionals (now known as the Crossfit Open) with NO MASTERS division, earning a spot to the 2009 Regionals in which she also competed! 
Most of you are aware of the Barbell for Boobs fundraiser/competition for breast cancer, “Grace”, 30 clean and jerks for time: 135/95#. Above you see a photo of Lauriel in Oct 2011, in a parking lot, in the HOT, AZ sun, competing to raise money for breast cancer. What you need to realize is this was BARELY 6 MONTHS after she was diagnosed and had her first brain surgery to remove a massive brain tumor. She was not even allowed to lift more than 20# for many, many weeks after her surgery.
It was a long and slow recovery but Crossfit has been a HUGE part of her recovery, mentally and physically from day one.
The amount of compassion and caring for other people that Lauriel puts forth everyday, even in the face of her own battle for life…by simply being herself, is more than anybody I have ever known. I want to share a little secret about Lauriel. I know that she touches many of you every time you see her. She had and still sometimes has trouble understanding how or why she touches/inspires people. She always says, “I don’t know what I did, this is just me, I don’t know any other way” to which I respond, “EXACTLY, it’s who you are”.


For time: 23 Deadlifts, 155/105 lbs 23 Handstand Push Ups 23 Back Squats, 155 lbs 23 Burpees 23 Clean & Jerks, 155 lbs

20 Minute time Cap

04-04-2014

NEW WEBSITE: www.crossfit-yelm.com

Metcon:
Teams of 2-4 At the start of the clock, 1 team member will roll a set of dice. Every 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 wall climbs 3=3 handstand pushups 4=4 pistols (2 per leg) 5=5 burpees 6=6 hand release pushups 7=7 box jumps (24#/20#) 8=8 walking lunges w/plate overhead (45#/25#) 9=9 wall balls 10=1X400m run 11=11 ab mat situps 12=12 air squats

04-03-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter RUN or 100 Double unders
15 wallballs
15 Heavy kettlebell Deadlifts
15 Back ext.
15 Stiff Leg deadlifts with bar

Skill:
Warm up your deadlift

Metcon:
Every minute, on the minute complete
3 Deadlift (minutes 1-4) 2 Deadlift (minutes 5-8) 1 Deadlift (minutes 9-12) Change weights as needed each round. Post total weight moved.

04-02-2014

New Website: www.crossfit-yelm.com

Warm-up: on your own
50 calorie row
25 Mt Climbers
1 rope climb
10 Pull ups
10 strict presess 
10 Back squats


Metcon:
For Time: 30 Burpee Box Jumps 30 Knees-to-elbows 30 Kettlebell Snatches 1.5 pood 30 Wall Ball Sit-ups 20 lbs 30 Overhead Walking Lunge With Plates 45 lbs 30 Double Unders 30 Push-up (rings)s 30 Bodyweight Back Squats 30 Handstand Push-ups 30 Row Pulls


04-01-2014 "April Fools Day"

NEW WEBSITE: www,crossfit-yelm.com

Warm-up:
400 meter row
100 single jump ropes
15 PVC pass thrus
15 Good Mornings
Burgener warm up

as a group:
5 minute Amrap
10 jumping lunges
8 h/r push ups
4 toes 2 bar

Metcon:
5 rounds for time of: 50 Double Unders 15 Overhead Squats, 115/85 lbs

03-31-2014 "Happy Birthday Amie 29 yrs Young"

New Website: www.crossfit-yelm.com

Happy Birthday Amie Thaler 3-28-14


Warm-up:
200 meter Row
15 air squats
15 Push ups
15 Abmat sit ups
15 Ghd Back ext.





Metcon:

1 mile run
3 rounds
28 kettlebell swings 26/35
14 v-up sit ups
29 box jumps 16/20inch
1 mile run