Yelm Wod Dogs

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




08-22-2014

NEW WEBSITE: www.crossfit-yelm.com

NO OPEN GYM AT 1:30PM TODAY! 
Sorry Coach Annie and Ryan are leaving for the Oregon Games at 1:30pm!  
Good luck to the both of them!

Warm-up:
400 meter run backwards

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




Suggested partner WOD:
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

08-21-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row: 1x fish game!!!
10 pvc pass thrus

Shoulder and M/U
https://www.youtube.com/watch?v=VXwEp1vvWJ8
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)


Metcon:
5 rounds for time of: 3 Muscle-ups 15 ft Handstand Walk 45 Double Unders

08-20-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run with sand bag

https://www.youtube.com/watch?v=AxE_y9XOI8E
2 rounds
10 ring rows (Thumbs to arm pits)
10 primal pull throughs
10 lateral lunges (pvc, k.b, O/h pvc)



METCON:
2 reps EMOM for 6 mins: Squat Clean and Jerk @ 65%

then

21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee


08-19-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: 
Row for 25 calories
20 hollow rocks
20 back extentions

then
Tissue prep of pecs and lats/
https://www.youtube.com/watch?v=7aYo8xYsR5o
2 rounds
30 seconds on the pec and 30 sec on the lats rolling out
1 minute prayer stretch on foam roller
10 reps of an archer push ups on the rings 
PROGRESSIONS: (hold, 1/2 out, all the way out, down and one side out)

METCON
For time: 100 Double Unders 21 Handstand Push-ups Run, 400 m 25 Toes-to-bars Run, 800 m 25 Toes-to-bars Run, 400 m 21 Handstand Push-ups 100 Double Unders

08-18-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 500 meters
Pvc Pass Throughs

2 rounds: 
https://www.youtube.com/watch?v=n7YkTFGgAjI
Posterior shoulder tissue prep (1 min each side)
Crab walk (you choose distance)
15 Russian swings (35#/26#) 


Metcon:
EMOM x 10 minutes CG Bench bench x 3-5 KB swing x 5 @ 70/55#

Then

3 rounds for time of: 400 m Run 20 Wall Balls 20 lbs 15 Pull-ups

08-16-2014 "Hero Hidalgo"

NEW WEBSITE: www.crossfit-yelm.com






U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


For time: Run, 2 mi Rest 2 mins 20 Squat Cleans, 135/95 lbs 20 Box Jumps, 24/20 in 20 Overhead Walking Lunge With Plates, 45/35 lbs 20 Box Jumps, 24/20 in 20 Squat Cleans, 135/95 lbs Rest 2 mins Run, 2 mi If you've got a twenty pound vest or body armor, wear it.

08-15-2014 Partner Day

New Website: www.crossfit-yelm.com

Today is open gym this means that during class time you can make up a wod that you missed or a strength.

Warm-up:
500 meter row

Shoulder and hip mobility   2 rounds
https://www.youtube.com/watch?v=CduxGQA3-c8

-50 single unders
- KB arm bar, 10 breaths each side (9lbs)
- 10 lateral lunges



Suggested Partner Metcon:

Suggestion #1 Partner Cindy
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats
alternate how you see fit

or

Suggestion #2 Partner D.T
10 rounds for time of: 9 Deadlifts 155/105 lbs 7 Hang Power Cleans 155/105 lbs 5 Push Jerks 155/105 lbs Rest while your partner does the next round. Each partner does a total of 5 rounds.

08-14-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up
800 meter run
15 pvc pass throughs
15 strict presses
5 lateral lunges each side

Hip mobility for toes to bar 2 rounds
https://www.youtube.com/watch?v=_4nL-9vG0ss

10 straight leg raises with 2 full twist legs
10 primal pull through
6-8 toes to bar on the ground

Metcon:
2 rounds for time of: Run, 400 m Handstand Walk, 15 m (Sub 15 wall walks) Run, 400 m 30 Pistols

08-13-2014

NEW WEBSITE: www.crossfit-yelm.com

REMINDER THAT WE HAVE YOGA AT 10:15am


Warm-up:

25 Calorie row
Full body warm-up x2 rounds
https://www.youtube.com/watch?v=RBENB87QUeI

Glute bridge, 10 reps (2-3 second hold at top)
Handstand walk drills
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)

Metcon:

EMOM for 10 minutes perform: you pick a challenging weight 1 Squat Clean 1 Hang Squat Clean 1 Front Squat

then

3 rounds for time of: Rope Climb, 15 ft 5 Handstand Push Ups 10 Mountain Climbers 2 Counts 15 AbMat Sit-ups

08-12-2014 Filthy Fifty

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
run 400 meters
https://www.youtube.com/watch?v=q7xHVKvlTBs
Total body warm-up 2 rounds 
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: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

08-11-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm up:
400 meter run
15 pass thrus
15 good mornings
15 push ups

SKILL WORK:
Improving your overhead position
https://www.youtube.com/embed/V19gwPrq84A
10 mins as a group
30 second tissue prep each side
Up to 1 minute hold on pull up hang
5-10 push presses with light weight


Metcon:
Every minute on the minute for 7 minutes (including the starting minute) complete the complex of: 1 Squat Snatch + 2 Overhead Squat @ 75% of your 1RM Snatch.

Then

As many reps in 10 mins as you can of: Double Under, 2 mins Sit-up, 2 mins Double Under, 1:30 Sit-up, 1:30 Double Under, 1 min Sit-up, 1 min Double Under, 30 secs Sit-up, 30 secs

08-09-2014 "Hero White"



New website: www.crossfit-yelm.com


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Posted by Pukie at November 8, 2011 5:00 PM 




Metcon:
"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

08-08-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that today is open gym and during any class time today you can come in and work on your strength or a wod that you missed.


Warm-up:
800 meter run

10 min amrap 
https://www.youtube.com/watch?v=erMSEntGHAg
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position 

Strength:
Front Squat 3-3-3-3-3
Find your 3 rep max

Metcon:

Team WOD In teams of 2, AMRAP 20: 7 Kettlebell Swings (70, 53) 7 Burpees 7 Wall Balls (20/14) Alternate athletes each round. Int: KB 53/35 Ball 14/10 Sc: KB 35/25, Ball 10/6

08-07-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:

500 meter row
10 pvc pass thrus
10 medball cleans

Shoulder mobility and Muscle up work 10 min amrap
https://www.youtube.com/watch?v=VXwEp1vvWJ8
10 reps primal pull through
10′ crab walk forward and backward
Muscle up work at your level (strict comes first!)

Do the drills in the video 

Metcon:

Every 1 min for 11 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

Then

3 rounds for time of:
15 m Handstand Walk 
30 Double Unders 
8 Pistols (Alternating Legs)s

08-06-2014

New Website: www.crossfit-yelm.com

Warm-up: 
50 double unders
10 ring dips
10 Push ups
1 minute plank

Skill: Done between each set of strict presses
Shoulder to Over head
http://www.youtube.com/watch?v=ZP_6wp7N9cg
30 second lat tissue prep each side
1 Conan (closer hands and shorter the box the harder it is)

1 set of 3 strict press

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

Metcon:

As many reps in 4 mins as you can of: Kettlebell Swing, 1.5/1 pood, 1 min Box Jump, 24/20 in, 1 min Kettlebell Swing, 1.5/1 pood, 1 min Box Jump, 24/20 in, 1 min

Score is total reps

08-05-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
run 400 meters
15 PVC pass thrus
15 SLR each leg with core activation
15 box jumps

Skill work: CORE STABILIZATION & TURKISH GET_UPS
http://www.youtube.com/watch?v=LO52nPfs6Y8#t=22
As a group for 10 minutes

10 ring rows
10' primal crawl forward
1 TGU each hand
10' primal crawl backward


Metcon:
7 rounds for time of: 12 Thrusters, 75 lbs 9 Toes-to-bars run with wallball, 20 lbs, 200 m

Skill work is NOT THE CHECK OUT its part of your warm up