Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929



07-31-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is OPEN Gym during all class times use your time wisely.
Open gym today at 3pm


Warm-up:
Run Bike Row on your own
5 minutes into class
5 minute game of DODGE BALL
2ppl per team
4balls (Dif colors Kids Dodge balls)
Push-ups
Air squats
Sit-ups
Jumping Lunges
5 reps to get back in the game

Skill/Strength: 15 minutes into class
AMRAP 7 minutes
Hang Power Cleans 115/80 (145/100 Rx+)
Toes to bar
Start with 1 rep per exercise, then 2 of each, then 3 and so untill the 7 minutes is up.
Rounds and reps for score


Metcon: 30 minutes into class
teams of 4. Go for as many meters rowed and mountain climber completed as possible in 20 minutes.

-Station 1 Row 200 meters
-Station 2 Plank Hold
-Station 3 Mt Climbers (Count 1 foot)
-Station 4 Leg-up Holds

One teammate works at each station. The team rotates once the team member rowing completes 200 meters. 2 scores Meters rowed and total # of Mt climbers as a team.

07-30-2015 "Salt"

New website: www.crossfit-yelm.com

Reminder: Preteen classes at at 4:45pm today with Leslie
OPEN GYM at 3pm today!

Warm-up:
Run/Bike or Row on your own
5 minutes into class as a group:
3 min jump rope
Butt Kickers down and Back
High Kicks Down and back
Inch worm down/ crab crawl back


Skill Work: 15 minutes into class 10 Minute EMOM
Pick 2 elements that you need to work on and alternate 
Such as Ring Dips, Rope Climbs, Toes Through Rings, L-Sit, HSPU, HS Walks, double unders Etc.


Metcon: 30 Minutes into Class
12 Minute time cap
800 Meter Run
10 Muscle-ups
remainder of time:
Max Rep Squat Snatches #135/95
Score is total reps including the M.U.

07-29-2015

NEW WEBSITE: www.crossfit-yelm.com


Reminder: there will be Kids Class today 5pm for our Shorties w/ Leslie
OPEN GYM TODAY at 3PM with Leslie

Warm-up: Run/Bike or Row are on your own
5 minutes into class as a group:
Leg swings in each direction
Triplanior Hip extension in all three directions
3 sets of 5reps of weighted hip/glute bridges
10 Back extensions or supermans

Skill: 15 mins into class as a group
10-15mins of Mobility
Focus on: Back/hamstrings/hip flexiors


Metcon: 30 minutes into class as a group:
1st Minute - 2 deadlifts (80% or higher)
2nd Minute- 150 meter Sprint
3rd Minute - 20 Second Hollow Body Hold


Repeat for 7 rounds each, 21 minutes total
You pick the deadlift weight (must be 80% of a straight-back 1RM or higher) Stay at the same weight or increase weight each set. It's up to you. Build up to a 2RM if you can.
Score is heaviest deadlift (post in total weight) and fastest Sprint (Post in total time).

07-28-2015

New WEBSITE: www.crossfit-yelm.com
Open gym at 3pm with lesie
kids class at 4:45pm with Leslie

Warm-up
bike/run/row on your own
5 minutes before class as a group:
10 x goblet squats
1 leg kb deadlifts x10
10 primal pull throughs
10 OH Squats with bar


Skill/Strength: 15 minutes into class

overhead squats emom
Minute 1-5 ,5 reps
Minute 6-10 ,3 reps
Minute 11-15 ,1 rep

Metcon: 30 minutes into class:
8 min amrap :  
Tire flip 25m , Sprint 400
remainder of 8 minutes get as many burpees as possible.  The final score is the number of burpees performed.

07-27-2015 "Running Karen"

New Website: www.crossfit-yelm.com

Kids Classes are with Leslie this week
No Open gym today

Warm-up:
Run/Bike and Row on your own
5 Minutes into class as a group:
15 Medball cleans (use the weight you will use for your wod)
20 Jumping Lunges
15 Primal Pull thrus
wrist mobility/ shoulder mobility



Skill/Strength: 15 minutes into class
Death by Power Cleans
1 Power Clean, pick load in the first 1 min,
2 Power Clean, pick load in second 1 min,
3 Power Cleans, pick load in the third 1 min
....
Continuing this for as long as you are able
Post total load lifted and rounds


Metcon: 30 minutes into class
For Time:
50 wallballs 20lb
400 m run
40 wallballs 
400 m run
30 wallballs
400 m run
20 wallballs
400 m run
10 wallballs
400 m run




07-25-2015 "Super Hero Partner WOD"

New Website: www.crossfit-yelm.com

9am class only with Coach Al


Metcon:

20 Minute AMRAP
Partner 1 and 2 to alternate:
5 Burpees
10 box Jumps
1 Clean and Jerk 135/95


Partners will switch and complete the following while adding one rep onto the clean and jerks every round. 

07-23-2015

NEW WEBSITE: www.crossfit-yelm.com

Reminder:
NO OPEN GYM at 3pm today

Warm-up 
Run/bike or Row on your own
5 minutes into class as a group:
3 Minutes of Jump Rope
High Kicks down and back
Inch worm down
Leg Swings
6x 50 meter sprints
Warm-up your Clean

Skill/Strength: 15 Minutes into class
Emom for 5 Minutes
3 Power Cleans 135 (105)/95 (65)
Then for the remainder of the minute AMRAP push-ups
or
Make-up your 20 rep squat and Bench press 20 rep series


Metcon: 30 minutes into class

Partner Reps with a partner as desired with an empty bar..
100 Thrusters
80 Hang Power Cleans
60 strict Press
40 Lunges with Barbell (Back Rack)
20 Front Squats
*EMOM (Partner alternate minutes) - 3 Burpees (No work can be done until Burpees are finished)

The bar cannot touch the floor for the entire workout. If the bar touches the ground, each partner does 30 lateral Hops over the Bar. 25 Minute time cap

07-23-2015 "PR DAY"

New Website: www.crossfit-yelm.com

Reminder:
NO Shorties or PreTeen Classes this week with Annie/Leslie
No Open Gym all week

Warm-up:
Run/Row or Bike on your own
5 minutes into class as a group:
10 Goblet Squats
10 Archer Push -ups
20 Jumping Lunges
20 Strict Press with a bar

Strength: 15 minute into class
Squat and Bench Press Series 20 rep series
Redo your 5 rep max (Strive for 10-12 reps or more of your old 5 rep max)
*If feeling good PR your 3 rep or 1 rep maxes


Metcon 30 minutes into class:
For Time:
3 rounds
10 V Ups (Alt Legs)
20 Side Planks with Reach Throughs
20 Supermans
--then--
3 rounds of:
20 Alt Straight Arm Side Planks
20 Hollow Rocks

07-22-2015 "Dirty Thirty"

NEW WEBSITE: www.crossfit-yelm.com

Reminder:
No Shorties or Pre Teen CF Kids this week with Annie/Leslie
No Open Gym All Week

Warm-up:
Run/Bike?Row on your own
5 minutes into class as a group:
Banded partner Runs x2 each person
15 Ring rows
Core activated leg raises


Skill: 15 Minutes into class as a group
Pick two areas and do mobility


Metcon: 30 minutes into class

For Time: Dirty 30
30 reps of each of the following:
Box Jumps 24/20ins (Step ups are scaled)
Jumping Pull-ups
Kettlebell swings 35/26lbs (American swings)
Lunges
Knee to Elbows
Push Press 45/35lbs
Back extensions or supermans
Wall ball 20/14lbs
Burpees
Double unders



07-21-2015

New Website: www.crossfit-yelm.com

REMINDER: 
NO 1pm class New time is 11am
NO Pre Teen Kids CF this week with Annie/Leslie
NO OPEN GYM all week


Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
Lunge Down the floor with a stretch at the bottom
High kick back
Burgener warm up with PVC
Good Mornings with PVC

With a bar warm up your snatch and o/h squat


Skill: 15 minutes into class
EMOM 7 minutes complete the complex of::
1 Squat Snatch + 2 Overhead Squats @ 75% of your 1 RM Snatch
Record your heaviest weight completed



Metcon: 30 minutes into class
2 rounds for time of:
20 Double Unders
20 KB Goblet Squats, 50/35lbs
30 Double Unders
30 KB Sumo Deadlift High Pulls 50/35lbs
40 Double Unders
40 Single Arm KB Swings 20 each arm(Russian), 50/35lbs

07-20-2015 "Elizabeth"

NEW WEBSITE: www.crossfit-yelm.com

REMINDER: 
NO open gym times this week!
NO Kids Classes this week w/Annie and Leslie

Warm-up:
Row bike or run on your own
5 minutes into class as a group:
10 each side PVC lateral lunges
10 switching hands prayer stretch with PVC
2x :30 sec plank holds
10 Good Mornings with PVC
10 O/H Squats with PVC


Strength:15 minutes into class
Squat and Bench press 20 rep Series
Add 5 lbs to your last successful lift
or 
repeat the last weight that you failed
or
your 5lbs off your 5 reps max


Metcon: 30 minutes into class
21-15-9 reps, for time of:
Power Clean 135/95 lbs
Ring Dip


07-18-2015 "Strongman or StrongWoman"

NEW WEBSITE: www.crossfit-yelm.com

Metcon: 
Partner wod/ or single
1 minute at each station 4 rounds
Score is total reps
Atlas Stone shouldering
Fat Bar Clean and Jerks 135/95lbs
Tire flips
25ft sled Pull and Pushes 300/200lbs 
25ft Partner Deadlift carry 315lbs

07-17-2015

NEW WEBSITE: www.crossfit-yelm.com

Just a reminder that next week there will be NO OPEN GYM times or CF Kids Littles or Pre teen Classes!

Warm-up:
Run Bike or Row on your own
5 minutes into class as a group:
10 Jumping Air Squats
10 H/R Push-ups
10x leg swings in each direction
10x Lateral Lunges with PVC


OPEN GYM all day, use this time to make up a wod that you missed or a strength

Skill/Strength: 15 minutes into class
Make up your Squat and Bench press 20 rep series
or
EMOM 15 Minutes
1 minute walk on your hands :30secs
2nd minute 6 alternating Pistols or 15 air squats
3rd minute 1 rope climb or 5 lay backs
* mix it up however you want


Metcon: as a group 30 minutes into class
Suggested partner wod:
For Time:
Buy in 800 meter run with 1x 45lbs plate per team with your partner
50 Firehose pull and drag (Lay the hoses outside)
50  Broad Jumps
100 Ft Bear Crawl
Checkout 800 meter run with 1x 45lb plate with your partner

****While one partner is working the other partner is holding in each hand 35/50lb kettlebells in each hand
Split the work however you want


07-16-2015

New Website: www.crossfit-yelm.com

NO 1PM CLASS /  NEW TIME 11AM

Warm-up:
Run bike or Row on your own
5 minutes into Class as a group:
10 KB Pause Squats
10 KB 1 leg Deadlifts
10 1 arm KB Swings
Wrist mobility

Strength: 15 minutes into class
Squat and bench press 20 rep series
1. either redo a weight that you couldnt complete
or
2. add 5lbs to your last successful weight
or 
3. subtract 10lbs from your 5 rep max

Metcon: as a group 30 minutes into class
Tabata Total 20 seconds or work 10 seconds of rest
Score is total reps of all elements. Finish one full tabata element before moving to the next element
Rest :30 seconds after finishing an element.
Strict pull-ups x 8 rounds then
Wallballs x 8 rounds then
Row for Calories x 8 rounds then
Ab mat Sit-ups x 8 rounds then

07-15-2015 "Diane"

New Website: www.crossfit-yelm.com

Warm-up:
5 Minutes into class as a group:
Inch worm down the floor
Crab crawl back
15 Medball Cleans
15 Good Mornings with bar
Warm-up your clean


Skill: 15 minutes into class

12 Minute EMOM Alternating
Even: 1x Power Clean, 1x Hang Squat Clean, 1x Front Squat (you pick the load)
Odd: Toes to bar (you pick the number)


Metcon: 30 minutes into class:

Diane
21-15-9
Deadlift, 225/155lbs
Handstand Push-ups

07-14-2015

New Website: www.crossfit-yelm.com

NO 1PM CLASS! NEW TIME 11AM

Warm-up:
row/bike or Run on your own
5 minutes into class as a group:
Outside: Grab a band
High skipping knees end of the building to end of 3rd bay and back
Side shuffle down and back out side
Banded Run with a partner down and back 2x each
10 PVC PASS Throughs
10 Prayer stretches


METCON: 20 Minutes into class
For Time:
1600 m Run
150 Double Unders
50 Burpees
800 m Runs
100 Double unders
30 Burpees
400 m Run
50 Double Unders
20 Burpees