Yelm Wod Dogs

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




03-06-2015 "Open 15.2"

New Website: www.crossfit-yelm.com

Warm-up provided by the Movement Fix: http://themovementfix.com/15-2-prep/

4 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges
First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 
Third round: lateral lunge with PVC overhead (if you can’t do this, use kettlebell again)
Fourth round: overhead squat with empty barbell

Open wod 15.2 is a repeat of 14.2

***So after the first 3 minutes or if and when you fail to complete reps in a 3 minute you will then scale the wod to what you are capable of and keep going for time through the 14's. For time! This will give you a good cardio wod!

As many reps as possible in 3 mins of:
2 rounds of:
10 overhead Squats, 95/65lbs
10 Chest to bar Pull-ups

If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 14.
If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 minutes.

03-05-2015 "Open Gym during all class times"

NEW WEBSITE: www.crossfit-yelm.com

OPEN GYM DURING ALL CLASS TIMES TODAY!

Warm-up:
You pick what needs to be warmed up and mobilized! you know what is sore and what is tight. Pick 4 different exercises and warm-up.


Skill: Together as a group (Post times)
3 max effort planks. rest around 2-3 minutes between rounds.

then (your choice of wods)

25 Minutes to practice skills you need work on, not the ones you love to work on, the ones you need to work on.

If you can kind of do the skill, now work on form and range of motion, not weight.

For example: double unders, kipping pull-ups, butterfly pull-ups, muscle-ups or progressions, handstands, handstand walk, handstand push-up or progressions, Snatches (perfect form), overhead squats (perfect form). This is not hang out and visit time, this is skill work time. Maybe work on 2 different skills!

or

Suggested Metcon:
"Gymnastic Skill Session"

AMRAP 5 minutes of each movement 1) 5 mins Double Unders (Sub Tuck Jumps)
2) 5 mins Ring Dips
3) 5 mins Pistol Squats (Sub air squats)
4) 5 mins Handstand Push-ups (sub regular push-ups)

03-04-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 25 calories
15 Leg Swings
10 lateral Lunges with PVC
15 HEAVY KB Deadlifts
10 good morning with a bar
15 back extensions

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

Metcon:
800 meter row buy in then
10 rounds for time of:
15 Double Unders (scale 5 attempts 20 singles)
15 Sit-ups (abmats)
Then finish with 800 meter run
*** you can either run heats or have some people start with the run and end with the row***

03-03-2015

New Website: www.crossfit-yelm.com

Warm-up:
800 meter Run
10 ring push ups
1 rope climb
10 goblet squats

Mobility for 5-10 minutes


Metcon:
21-15-9, for time of:
Burpee
Kettlebell Swing, 50lbs
Box Jumps (24in)

03-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump Ropes
10 H/R push-ups
Pull-up hang 3x:15sec each
10 Good Morning with a bar
10 Pass throughs with PVC
Prayer Stretch


NEW STRENGTH SERIES!!!!!!

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

Metcon:

2 rounds for time of: 200 m Run 25 Back Squats 200 m Run 25 Front Squats 200 m Run 25 OHs

Mens Rx 115lb/ Womens Rx 85lbs

02-28-2015 "Hero Griff"

New Website: www.crossfit-yelm.com




In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433


For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

02-27-2015 "15.1 and 15.1A"

New Website: www.crossfit-yelm.com

The OPEN has begun!!!! We will be doing it all day!!!! Get EXCITED!!!!

We will be running heats during class times so pair up and be prepared to judge and athlete and then have them judge you! If you are registered you will need a certified judge!


15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bar
10 Deadlifts, 111/75 lbs
5 Snatches, 115/75lbs

Then 

15.1A (Continue the clock and same bar)
1 rep- max Clean and Jerk
6 minute Cap

end at 15 min mark

02-26-2015

New Website: www.crossfit-yelm.com

The OPEN will be announced at 5pm tonight.

Warm-up:
500 Meter Row
15 Pass throughs
15 good mornings
Prayer stretch with Pvc
Leg Swings
:30 Second Goblet Squat

Skill: as a group
Squat Series from the basics class

Metcon:
As many rounds as possible in 7 mins
10 left hand/ 10 right hand single arm kettlebell swings (Advanced: 50lbs, Intermediate* 35lbs, Novice 26lbs)
15 up and over box jumps (Advanced: 24", Intermediate* 20", Novice 12") No full hip extension required, but both feet must leave the ground at the same time.
* is womens rx
Scaling Guide: 4-7 rounds


Checkout:
Tabata flutter kicks
(not scored) Just MOVE!

02-25-2015

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run or 2min bike
10 Medball cleans
20 ring rows or 3 muscle ups
10 Push ups or 3 strict handstand push ups
10 breathe KB arm bars
10 triplanner hip extensions (each way)

Skill work together as a group:
Power Clean, Hang Clean, Squat Clean, Hang Squat Clean
with PVC


Metcon:
Every minute on the Minute (12-minutes)

3 Hang Squat Cleans (you pick the weight)
5 Strict Pull-ups (use a band if needed) or ring rows

Cashout:
For Time:
50 Double unders
50 Jump Rope (singles)
40 Double Unders
40 Jump Rope (singles)
30 Double Unders
30 Jump Rope (singles)
20 Double Unders
20 Jump Rope (singles)
10 Double Unders
10 Jump Rope (singles)





02-24-2015

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run
10 ring rows
10 jumping squats
10 h/r push-ups
10 walking lunges
Mobility

Skill: as a group with PVC
Strict Press, Push press, Push Jerk, Split Jerk
work on elbows, stance, dip, head position, foot position


Metcon: 

4 rounds for time of:
Row, 500 m
Rest 3 minutes
Score is best time of 4 rounds... partner -up and share a rower

then

3 min AMRAP Burpees,
1 minute rest,
2 min AMRAP Burpees,
1 minute rest,
1 minute AMRAP Burpees
Score is total number of Burpees


02-23-2014

New Website: www. crossfit-yelm.com

Open starts on Thursday! Get registered! 
If your registered you will placed on a team by Wednesday!  
Everyone in the gym will be doing the Open on Friday's. Registered Athletes will need certified judges so as many of you as possible that can come in on Fridays that would be awesome. Make up days will be Saturdays only. It will be your responsibility to contact a judge and make arrangements. If your not registered there are no make up days.

Teams: the purpose of teams this year is to bring the spirit team work to CFY! We will have 3-4 maybe 5 teams if we have enough people registered. Prizes for the top team each week!


Warm-up:
2 Minutes of double unders
10 Heavy kettlebell swings
10 Primal pull throughs
10 Goblet squats


Skill Work:
Over head squat
Going over hand, foot, chest, wrist positions
How to get the bar overhead, breathing
Use a weight that is comfortable (no rack needed)



Metcon:
For Time:
50 Ab Mat sit-ups Buy-in

800 meter Run
21-15-9
-Toes to bar
-Push press (115/75lbs)
800 meter run

02-21-2015 "Hero Lumberjack 20"

New website: www.crossfit-yelm.com



On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org/
For time.
20 Deadlifts (275lbs)
Run 400m
20 KB Swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Squat Cleans (115lbs)
Run 400m

02-20-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is Open gym during an class time.  Use this time to make up a wod or a strength that you missed.

Clothing order goes in on Monday.  
Get signed up for the OPEN!   
Saturday at 6pm Family fun night at Paradise Bowling in Spanaway!

If you took any clothes out of the lost n found that were not yours please bring them back thank you. People are looking for their items!

Warm-up:
2 minutes of rowing
10 push ups
15 Abmat situps
20 Air Squats
Mobility for 5 mins


Strength/Skill Work: (Find your max with good form)
Power Clean 1-1-1-1-1

Partner Metcon:
20 Min AMRAP

3 Squat Clean Thrusters (135/95lbs)
6 Chest to bar Pull-ups
9 Box Jumps 24/20"
12 Deadlifts (135/95lbs)
15 Mountain Climbers (count each leg)

Cycle thru the exercises, one person working at a time.  Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps.....and so on for 20 minutes.


02-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run
10 jumping air squats
10 strict pull-ups
high knees down and back
side shuffle down and back
high kicks down and back

Choose a metcon below

Metcon:
3rnds:
10 Turkish Get up alternating arms 50/35lbs
10 Pistols alternating legs
100 Double unders
40 ft Handstand walk
Not a timed workout

or

5 rounds for time
Run, 200 meters
30 Double unders
10 Burpees


02-18-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
2 min bike or 500 meter Row
10 Medball Cleans
10 Jumping lunges
10 Strict presses with bar
10 breathe KB arm bar hold
10 Primal pull throughs


Strength: you have 20 minutes
Split Jerk from the rack
Find your 1 rep max

Metcon:
EMOM for 15 minutes:
3 Power Cleans, and (You pick the load)
3 Strict handstand push-ups or 6 Push-ups

02-17-2015 "Dirty Thirty"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter Sandbag run
10 Ring push-ups
10 Ring Rows
10 KB Deadlifts
10 KB Swings
Prayer stretch
Leg Swings
Rib pulls

Roll and stretch out


For Time:
30 Box Jumps. 24/20in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26lb
30 Lunges
30 Knee to Elbows
30 Push Press, 45/35lbs
30 Back Extensions
30 Wall Balls, 20/14lbs
30 Burpees
30 Double Unders