Yelm Wod Dogs

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


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High Kicks down and Back
Lunge with a stretch down crab crawl back
Grab a roller (lats, upper back, quads, IT band
Grab a ball (on the wall your back, shoulders, traps, chest)

Emom 15 Minutes alternating
20 foot handstand walk
2 Rope Climbs
2 Muscle ups

For Time:
150 Kettle bell swings for time, you Pick the load

10-07-2015 Open wod 12.3

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10 Heavy KB Swings
10 Goblet Squats
10 Primal Pull Throughs
10 Empty Bar Snatch grip presses
10 Snatch Balances
Burgener Warm up with PVC

Snatch 1 rep max
Start a clock you have 15 minutes

Open wod 12.3
18 minute AMRAP
15 Box jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes to bars


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Banded run with partner x2
1 min Wall Sit
1 min Plank Hold Pull your partner over
1 min PVC Game (Group of 5 hold the pvc vertical and on go move to your left, if your Pvc falls you are out)

Complete AMRAP: 12 min of:
10 Burpees
25 Double Unders

Rest 1 min

For Time:
100 Abmat sit-ups


New Website:

Run/bike pr Row on your own
5 minutes into class as a group:
10 wallballs
10 Medball cleans
Band mobility for shoulders
Go through Cleans/Push jerks and split jerk movements

Clean and Jerk
***you have 15 minutes to find you 1 rep max

3 rounds for time of:
Run, 800 meters
15 deadlift, 225/155 lbs
15 Pull-ups


New Website:


Leg swings on rig
1 leg deadlift with KB
10 Good mornings with bar
10 back ext.

Deadlift 5-5-3-3-1-1-1

Metcon: Suggested WOD
15 minute amrap
Partner WOD "Jake the Snake"
Partner 1 does KB snatches, while Partner 2 does Handstand hold.
partner 1 must stop when Partner 2 falls from handstand.
After each partner completes one attempt at the handstand Hold, both partner run together 200 meter.

10-01-2015 " LR Capacity Test"

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10 Ring Rows
10 H/R Push-ups
10 Jumping Lunges
:30 sec Goblet Squat Holds x3
10 PVC pass throughs
10 Prayer stretches with PVC

Paleo Challenge Test

13 minute clock:

4 Minute of Max calorie Row
1 Minute Rest
3 Minute of Chest to Bar Pull Ups
1 Minute Rest
2 Minute of Back Squats (165/115 - out of rack)
1 Minute Rest
1 Minute Shoulder to Overhead (135/95 lbs - off ground)

Level 3 -Above
Level 2 -Reg. Pull-ups, (115/95) Men and (80/65) Women
Level 1 -Jumping Pull-ups, Air Squats & (65/45) shoulder to Overhead M/W
Non Challenge People - Back Squat comes off the ground & same weight as S2O
Rx 3 =155/ 105 Rx 2 = 135/ 95
Rx 1 = 115/ 75


New Website:

High knees down and back
Butt kickers down/ bear crawl back
crab crawl down/ inch worm back
Mobility for 5 minutes
15 heavy kb swings
10 hollow rocks
10 superman

For Time:
Run, 400 m
21 Snatches135/95lbs
21 Toes to bars
400 m run
15 Snatches
15 Toes to bar
400 m run
9 Snatches
9 Toes to bar

09-29-2015 "Fight Gone Bad"

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10 Ring Dips
10 Archer Push-ups
10 Air Squats
10 Primal Pull Throughs

Bench Press 5-5-3-3-1-1-1

Fight Gone bad
3 rounds, 1 min per station, of:
Wallballs, 20/14lbs. 10ft
Sumo Deadlift High pull, 75/55lbs
Box Jumps, 20, in
Push Press. 75/55lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 minutes, 
the clock does not stop or reset between stations.


New Website:

15 Goblet squats
10 lateral Lunges with KB
10 KB snatches

Warm-up Back Squat

For the next 2 weeks we will be working on finding our maxes on Power and Olympic lifts
Back Squat: 5-5-3-3-1-1-1

For 3 cycles:
AMRAP in 5 mins of:
9 Hang Squat Cleans, 75/55lbs
12 Barbell front rack lunges, 75/55lbs
Run, 200 m

Rest 1 minute between cycles
For each cycle continue the AMRAP

09-27-2015 "Hero Coe"

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


10 rounds for time of:
10 Thrusters, 95/65lbs
10 Ring Push-ups

09-25-2015 "Partner WOD"

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Today is Open gym during all class times today! Use your time wisely!!!

Run/Bike or Row on your own
5 minutes into class as a group:
High kicks down and back
Butt Kickers down and back
Side shuffle down and back
Lunge Down and back


Grab a partner and complete as a team for time:
Row 1000M - Partner Holds Deadlift (225/155)
50 Wall Balls 20/14# - partne rholds front rack (185/115#)
40 Burpees - Partner Holds BB OH (115/95#)
30 Toes-to-Bars - Partner Holds Plank
20 Overhead squats 95/65# - Partner Holds hollow body
800 m Run as a team

*One Partner must be in the static hold in order for the other partner to be working


New Website

Run/bike or row on your own
5 minutes into class as a group:
100 single jump ropes
10 jumping air squats
10 h/r push-ups
10 ring rows

Skill: 15 minutes into class
Mobility 10 min amrap:
Choose 3 mobility wods and do them
Where are you hurting or need more work?
Ask the coach and they will help you with exercises

Metcon: 30 minutes into class as a group:
10 turkish get ups alternating arms
10 Pistols alternating legs
100 Double unders (Scale 300 singles)
40ft  Handstand walk 
10 Bar Muscle ups


New Website:

Run/bike or Row on your own
5 minutes into class as a group:
15 Heavy Russian Kettlebell swing
10 Pvc Pass throughs
10 lateral Lumges
Burgener warm up as a group

Strength: 15 minutes into class as a group
1 Power Snatch, 1 Hang Snatch, 1 Overhead Squat Emom for 10 minutes. This is a complex.

Metcon: 30 minutes into class as a group
AMRAP in 4 mins of:
5 Chest to Bars
7 Sit-ups
'9 Box Jumps, 24 in
3 cycles for Reps.

Rest 1 min between cycles
Start where you left off in the cycle.

09-22-2015 "Open 11.5"

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Run/Bike or Row on your own
5 minutes into class as a group:
Core activated Leg Swings on the rig (Use a band)
Triplanier Hip Ext.
Lunge with stretch
10 Supermans/10 Hollow Rocks

Metcon: 20 mins into class
Complete as many rounds as possible in 20 minutes of:
5 Power Cleans, 145/100lbs
10 Toes to bars
15 wallballs,20/14 lbs, 10ft 

Check out:
4- 100m sprints, rest 1 minutes (not timed)

09-21-2015 Hero Jeremy"

New Website:

run/bike or row on your own
5 minutes into class as a group:
15 Kettlebell swings
15 Goblet Squats with hold
20 1 legged deadlifts with KB
3x :30 sec handstand holds

Strength: 15 minutes into class as a group
Redo your 5 rep max Push press
Goal is to double your work capacity by getting 10 to13 reps of your old 5 rep max.
If time is on your side find a new max.
Please put on the board your scores

"Hero Jeremy"
21-15-9 reps for time:
Overhead Squats 95/65lbs

09-19-2015 "Lift up Luke"

New Website:

9am WOD


For Time:
400m Run
15 Clean and Jerks, 155/115 lb
400m Run
30 Toes to bars
400m Run
45 Wallballs, 20/14lbs
400m Run
45 KB Swings 50/35 lbs
400m Run
30 Ring Dips
400m Run
15 Weighted Lunges, 155/115 lbs
400m Run

10am to 12pm  WOD
Donations will be taken

5 Minute AMRAP
4 Power Cleans 155/115 lbs
24 Double Unders
10 Pull-ups

BBQ to start at 10:30am to 12pm