Yelm Wod Dogs

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




10-01-2014 "Nancy"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 Meter Row

https://www.youtube.com/watch?v=xK84nopYBsQ&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds:
1 min tissue prep lats and shoulders
10 rib pulls each side
3 baby get ups each side



Strength:
Bench Press:
80% of your 1 rep max
3-3-3-3-3

Metcon:
Warm up for running and squats!!!
leg swings, calve stretches, lateral lunges

Nancy
5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs

09-30-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 Meter Run
15 Pvc pass Throughs

https://www.youtube.com/watch?v=cgI4IBmI3Lw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=17

2rnd:
10 shoulder pull overs
Hollow hold/rock (30 second hold or 10 rocks)
Hand stand drills (20-40 sec hold OR 1 conan OR 12 ft walk)


5-10 minutes
Skill: Handstand Practice / HSPU practice
WOD: 3 min AMRAP of: L-Sit 2 min AMRAP of: Power Clean and Jerk (115/75) 1 min AMRAP of: Plank Hold Rest 2 minutes. 3 min AMRAP of: Plank Hold 2 min AMRAP of: L-Sit 1 min AMRAP of: Power Clean and Jerk (115/75) Rest 2 minutes. 3 min AMRAP of: Power Clean and Jerk (115/75) 2 min AMRAP of: Plank Hold 1 min AMRAP of: L-Sit Post Clean and Jerk reps for score.

09-29-2014 "Peranormal"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
15 air squats
10 Lateral Lunges

https://www.youtube.com/watch?v=wDpSNdKstho&index=3&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2rounds
30 second goblet squat hold
10 ring rows
Pull-up hang (no more than 1 minute)





Strength: 
Back Squat 3-3-3-3-3
80% or your 1 rep max for all 5 sets

LuRong Challenge Peranormal

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).  If an athlete is able to complete block 6 he/she will continue in the same pattern until they are unable to complete the block before time runs out. For each additional block earned add 2 Thrusters and 6 Double/Single Unders to the rep pattern.


Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6 
19 Thrusters
57 Double Unders/Single  
Unders










Men




Level 
Thrusters 95lbs 75lb 65lb    Double Unders lvl 1 Singles      
















Women




Level 
Thrusters- 75lbs 55lbs 35lb
Double Unders     Lvl 1 singles




09-27-2014 " Hero Bradley"

NEW WEBSITE: www.crossfit-yelm.com




U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.



10 rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees Rest 30 secs

09-26-2014

New website: www.crossfit-yelm.com

Today is OPEN gym which means during any class time today you make up a strength or a WOD that you missed.  Please use your time wisely.

Warm-up:
500 meter row under 2min 15 sec!
Penalty 1 burpee for every 3 sec over 2:15

https://www.youtube.com/watch?v=erMSEntGHAg&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position



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

Metcon: suggested Partner WOD:

For Time as a Chipper with a Partner:
3 rounds for teams of 2 / 6 rounds for teams of 3 or 4
75 Power Snatches 75/55 lbs 6 Power Cleans 135/95 lbs 6 Front Squats 135 lbs 6 Jerks 135 lbs

09-25-2014

New Website: www.crossfit-yelm.com


Warm-up:
Row 30 calories

https://www.youtube.com/watch?v=VXwEp1vvWJ8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=8

2 rounds
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)



EMOM 1st min: 8 m Handstand Walk 2nd min: 3 Muscle Ups Repeat for 10 mins

then

Stretch out:
Lateral Lunge x10
Leg swings X10

3min AMRAP of the following: 400m run - max wallball shots, 20/14lb 400m run - max kb swings, 53/35lbs 400m run - max pushups 400m run - max situps 400m run - max double unders 1min rest between rounds.

Score is total of reps combined

09-24-2014 "LuRong Wod 3"



New Website: www.crossfit-yelm.com


Warm-up:
800 meter run
20 pvc pass throughs

https://www.youtube.com/watch?v=7aYo8xYsR5o&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=22

2 rounds
1 min tissue prep each side (30 sec pec, 30 sec lat)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)



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



LuRong wod 3 Triple Tester

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:
  • Wall Balls
  • Box Jumps
  • Deadlifts
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.


Men

Level        1        2                 3
Wall Balls- 20 lbs 14lb with a 10 foot target 14lb medball clean

Box Jumps- 24 20 16 inches
Deadlifts- 115 105 95 lbs

Women

Wall Balls- 14 lbs 10lb with a 9 foot target 10lb medball cleans
Box Jumps- 20 16 12 inches
Deadlifts- 75 65 55 lbs




09-23-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single Jump ropes
50 double unders

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

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



For time: 100 KB Snatches @ 32/24kg (50l/50r) TOTAL *EMOM beginning the first minute perform 3 STRICT Pullups. Notes: There is a 25 minutes time limit.

Checkout:
Bingo Card square!!
Drawing for week one will be Tuesday!

09-22-2014 "LuRong Challenge wod2"

Warm-up:

NO OPEN GYM AT 1:30pm


400 meter row

https://www.lurongliving.com/challenge/blog/announcements/the-movement-fix:-get-ready-for-wod-2-8348
2rounds:
10 cat camels
10 primal pull throughs
3 rep G2O

Strength:

Back Squat 3-3-3-3-3
75% of your 3rep max for all 5 sets


Metcon:

LuRong Challenge WOD

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:
  • Ground to Overhead (G2OH)
  • Bar Facing Burpees
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
MEN
Level III (3)       (2)   (1)
20 G2OH- 95 lbs 65lb 20lb Medball
7 Bar Facing Burpees
15 G2OH- 135 lbs 75lb 45lb
7 Bar Facing Burpees
10 G2OH- 155 lbs 95lb 65lb
7 Bar Facing Burpees
5 G2OH- 185 lbs 135lb 95lb
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs 155lb 115lb

WOMENS
Level III (3)       (2)     (1)
20 G2OH- 65 lbs 45lbs 14lb Medball
7 Bar Facing Burpees
15 G2OH- 85 lbs 55lbs 35lb
7 Bar Facing Burpees
10 G2OH- 105 lbs 65lbs 45lb
7 Bar Facing Burpees
5 G2OH- 135 lbs 95lbs 65lb
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs 115lb 95lb

RULES and DETAILS:
https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-2-olympian




09-19-2014

NEW WEBSITE: www.crossfit-yelm.com

1:30pm OPEN GYM is Cxled today only!!!!

Today you can make up a wod or a strength that you missed during any class time

Warm-up:
500 meter row under 2 mins (1 burpee for every second over 2mins)

https://www.youtube.com/watch?v=C5PlbJCUL-c&index=13&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2rounds:
10 straight leg raises with core activation
15 single leg squat patterns (5 each position) each leg
Work up to a heavy set of 4-8 deadlifts




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



Metcon:  Suggested partner WOD
Partner wod, 2 rounds for time of: 50 Box Jump (24 in.)s 50 Pull-ups 50 Kettlebell Swings 1.5 pood 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses 95 lbs 50 Good Mornings 45 lbs 50 Wall Balls 20 lbs 50 Burpees 50 Double Unders

09-18-2014 "LuRong Challenge Capacity Test"

New Website: www.crossfit-yelm.com


Warm-up:
30 sec roll out shoulders and lats each side
10 Prayer stretchs
10 Primal pull throughs
10 leg swings each side

Metcon:

EMOM 10 minutes Even minutes–1 Snatch (You choose weight) Odd minutes–1 attempt max handstand walk / 

accumulate 20 second handstand against wall/ 

wall walk+15 second hold / 20 second tripod


Then


13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. 
The athlete's score is the total number of reps completed.
  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead
All Standards are the same for all divisions: 
Opens, Masters, and Masters +. 
Athletes may perform the workout 
at whatever skill level is appropriate,
 but he/she may not change or modify any of the movements,
 weights, or standards beyond what is listed in these standards
MOVEMENT STANDARDS
    Level III (3)
   4 Minutes- Row for Calories
   1 Minute Rest
   3 Minutes- Chest to Bar Pull Ups
   1 Minute Rest
   2 Minutes- 165/115 lb Back Squat
   1 Minute Rest
   1 Minute- 135/95 lb Shoulder to overhead 















    Level II (2) 


    4 Minutes-Row for Calories


    1 Minute Rest


3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115/80 lb Back Squat
1 Minute Rest
1 Minute- 95/65 lb Shoulder to Overhead











Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65/45 lb Shoulder to Overhead

09-17-2014 "Open 13.4"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 250 meter under 1minute GO! (for every 5 second over the minute do 1 rope climb)
https://www.youtube.com/watch?v=RBENB87QUeI
2 rounds:
Glute bridge, 10 reps (2-3 second hold at top)
Handstand walk drills (wall walks, hold an athletes feet, walk around a box)
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)



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

Metcon:
As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 lbs 9 Toes To Bars 12 Clean & Jerks, 135/95 lbs 12 Toes To Bars 15 Clean & Jerks, 135/95 lbs 15 Toes To Bars 18 Clean & Jerks, 135/95 lbs 18 Toes To Bars If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

09-16-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
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



Metcon:
For time: Run, 1600 m 150 Double Unders 50 Burpees Run, 800 m 100 Double Unders 35 Burpees Run, 400 m 50 Double Unders 20 Burpees


Checkout: Bingo Card!
Remember the rules:
1. any wod with something on the card CAN be used!
2. All Bingo cards must be done in the box!
3. If you start a box on your bingo card you MUST finish it that day or start over on the box another day!
4. One bingo a week and it can never be repeated and no use of FREE space
5. Must be turned in on FRIDAY! and your squares must be signed off by a coach!

09-15-2014 "New strength series"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
30 calorie row
10 Pvc pass throughs
20 walking lunges

https://www.youtube.com/watch?v=Py3YplW5GjM&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=18
2 rounds:
10 lateral lunges (light weight)
10 ring rows (easy enough to get chest ALL the way through)
5 back squats for load (warm-up)


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

Metcon:
Complete as many rounds as possible in 10 mins of: Run, 200 m 8 Handstand Push Ups

09-13-2014 "Hero Adrian"

NEW WEBSITE: www.crossfit-yelm.com









U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.


7 rounds for time of: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bars 9 Box Jump (30 in.)s

09-12-2014 "Partner WOD Day"

NEW WEBSITE: www.crossfit-yelm.com

Today is open gym all day during class times! Use your time wisely. Either use this time to make up a WOD that you missed or a Strength.

Warm-up:
20 mountain climbers
20 Pvc Pass throughs

2 rounds:
https://www.youtube.com/watch?v=bQhjxRdHKWw&index=26&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

- 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)



Suggested Partner WOD:
Teams can start on either WOD first

As many rounds as possible in 12 mins of: 60 Jump Rope (Singles)s 15 Snatches 75 lbs With a partner, alternate every round

then

Partner Workout: 3 rounds for max reps of: 1. Bench Press (135/95) 2. AbMat Sit Up 3. Row for Calories Each pair will have one minute per person at each station to get as many reps as possible. Partner 1 does Bench Press, Partner 2 does Abmat, then P1 goes to Abmat and P2 Rows, last P1 Rows and P2 Benches. Rest one minute after each round.