Yelm Wod Dogs

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




01-31-2015 "Hero Danny"

New Website: www.crossfit-yelm.com

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.


Metcon: Hero Danny

Complete as many rounds as possible in 20 mins of: 30 Box Jumps, 24 in 20 Push Press, 115 lbs 30 Pull-ups

01-30-2015

New Website:  www.crossfit-yelm.com

OPEN GYM DURING ALL CLASS HRS TODAY!

Warm-up:
400 meter run
10 wall balls
10 h/r push-ups
10 ring rows
10 good mornings with bar


Skill: 
Power Cleans 1-1-1-1-1
15 minutes


Game:
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100 meters as possible. If, at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game. The rules are as follows: – You are only allowed full strokes. – Once you stop rowing, you are done rowing for the frame and the handle must be put back in the catch before the meter counter comes to a complete stop. - The winner of “each frame” (lowest score) will not have to perform the penalty exercises: Squat Cleans x 2 95/65lb and Rope Climb x 1. Alternate rounds. - The winner of the game is the person with the lowest overall score when each frame is added together. THE CATCH. In the 10th “frame”, if a strike is rowed, a second opportunity is give to row again. If another strike is rowed, the 0 for the 11th row will replace your highest score in any previous round. This can happen twice in the 10th frame, just like in bowling. So essentially if you master your rower by the 10th frame, you have the opportunity to make up for two bad frames.

Metcon:
Teams of 2

- Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65) - Alternate partners every minute / Only one person working at one time. - Time stops when team reaches a total of 100 Thrusters

01-29-2015

New Website: www.crossfit-yelm.com

Metcon 1:
Complete as many rounds as possible in 12 mins of: Run, 400 m 5 Deadlifts (you pick the weight)
 
or

Metcon 2:
Goat Day
21-15-9
of Three exercises you really need to work on.
Run 800 meters or Row 1000 after 21 15 and 9

01-28-2015 "Open 14.2"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter row
10 primal pull throughs
10 Ring Archer push up
10x  :10 sec handstand Holds
10 strict presses with  bar

Strength:
Split Jerk from the rack 
1-1-1-1-1
75% of your max

Metcon:

14.2
As many reps in 3 mins as you can of: 2 rounds of: 10 Overhead Squats, 95/65 lbs (Scale weight if needed) 10 Chest-to-bar Pull-ups (Scale to reg, pull-ups) If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14. If the 2 rounds are completed in the 3 minutes, perform an 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.



01-27-2015

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run
15 supermans
15 hollow rocks
15 ring row
20 walking lunges

mobility

Metcon:
3 rounds, 1 min per station, of:
Kettlebell Swings, 53/35lbs
push-up
Air Squat
Abmat sit-up
Double Under
Rest 1 min

Perform like "Fight gone bad", by rotating immediately to the next station every 1 min, the clock does not stop or rest between stations.

01-26-2015 "Team Kelly"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter Row or 2 min Bike
15 Lateral Lunges
10 each Tri Planer stretch (forward, arm over and twist)
10 rib pulls on each side
:30 sec Goblet squat hold (Pull apart the handle and open your chest)

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


Metcon:
5 rounds for time:
Team Kelly
Team Run 400 meters
30 box jumps, 24/20 in
30 Partner alternating Wall balls, 20/14lbs

01-24-2015 "Hero the Don"

New Website: www.crossfit-yelm.com




U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

For Time:
66 Deadlifts, 110 lbs
66 Box Jumps, 24in
66 Kettlebell Swings, 53lbs
66 Knees to Elbows
66 Sit-ups (standard)s
66 Pull-ups
66 Thrusters 55lbs
66 Wallballs, 20lbs
66 Burpees
66 Double Unders



01-23-2015

New Website: www.crossfit-yelm.com

Warm-Up:
400 meter run
20 over head walking lunges
:30 second handstand hold
20 heavy KB Deadlifts

Game:
Get a partner face to face in plank hold at a count of three grab each others right hand and pull. Who can pull the other person out of the plank position wins.  Change hands and pull with the left.  Do this for 6 rounds.  HAVE FUN!

Strength/Skill:
Power Clean 1-1-1-1-1
Find your max
practice skill/form and range of motion

Metcon:
Work in teams of 4. Go for as many meters rowed and mountain climbers completed as possible in 20 minutes:

-Station 1: row 200 meters
-Station 2: Plank Hold
-Station 3: Mountain Climbers
-Station 4: Leg-up Hold

One teammate works at each station. The team rotates once the team member rowing completes 200 meters. There are 2 scores for this workout:
Post the total meters rowed and the total mountain climbers completed as a team.

01-22-2015

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
15 supermans
10 strict press with bar
15 lateral lunges w/ k.b
10 medball cleans

Mobility for 10-15 minutes

Metcon:
10 min EMOM

Even
3 toes through rings
1 Muscle-up
Odd
2 Ring Dips
12 ft Handstand walk

OR

10 min AMRAP
Run, 100 meters
10 kettlebell Goblet squats 55/35lb
5 Push-up (hand releases)




01-21-2015 "Helen"

New Website: www.crossfit-yelm.com

Warm-up:
Row or bike for 2 minutes
1 rope climb/ 5 lay backs
15 Wallballs
10 breathe KB Arm bar hold
10 primal pull throughs with push-up
high kick down and back
wrist mobility


Strength:
Split Jerk from the rack
1-1-1-1-1
warm-up real well
practice your split footwork, elbow and hand position

Metcon:
Helen
3 rnd
400 meter run
21 kettlebell swings 50/35lbs
12 pull-ups

01-20-2015 "Open 14.1"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter Run
10 Good mornings with a bar
10 Over head squats with a bar
10 leg swings
Prayer stretch

Open WOD 11.1/14.1
Complete as many rounds as possible in 10 mins of:
30 double unders
15 power snatches 75/55lbs

Checkout WOD:
For Time
50 Toes to bar
40 Abmat sit ups
30 Hollow Rocks
20 V-ups
1:00 min Plank


01-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter Row or 2 min bike ride
15 lateral Lunges
:30 Sec KB Goblet Squat hold
15 Jumping Air Squats


Strength: New strength cycle starts this week!  Monday and Wednesday
Back Squat 3-3-3-3-3
Find your 3 rep max

Metcon:

For 3 cycles:
AMRAP 5 Mins of:
9 Hang Squat Cleans, 75/55 lbs
12 barbell Lunges, 75/55 lbs
Run 200 meters

Rest 1 minute between each cycle.
For each cycle continue the AMRAP

01-17-2015 "Hero Zembiec"


New Website: www.crossfit-yelm.com

GYM WILL BE OPEN FROM 9-11am


U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

5 rounds for time of: 11 Back Squats, 185/135 lbs 7 Strict Burpee Pull Ups Run, 400 m

01-16-2015 "CrossFit Dodge ball"

NEW WEBSITE: www.crossfit-yelm.com


Crossfit Dodge Ball
Teams of two or Three Ppl

Four Balls will be on the floor at all times. Each color of the ball will represent an element. If you are struck by a ball you must do the associated exercise before returning to the game. If you catch the ball then the person who threw the ball has to do the exercise. Game lasts for 20 minutes, head shots are 20 BURPEE PENALTIES. Inside cones is play area in one bay. Everytime you do an element you put a chalk mark on the ground. Team with the least amount wins. Each line is worth 10 points.

10 Push ups
10 Sit ups
10 Pull ups
10 Jumping Lunges

Checkout:
Partner WOD
2000 Meter Row
Switch out every 250 meters
While Athlete is rowing 2 partner is Box Jumping

Score is number of Box Jumps



01-15-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
10 Primal pull thrughs
10 h/r Push ups
10 lateral lunges
high kicks down and back


Pick one of the 2 metcons:

6 rounds for time of:
400 meter run
25 burpees

Set up a target one foot above your reach for the burpees. Jump and touch the target for each burpee rep.

OR

20 min AMRAP

2 Bar muscle ups
4 Handstand Push ups
8 Kettlebell Swings 2/1.5 pood
16 ft walking on your hands

1-14-2015 "Open wod 11.6/12.5"

New Website: www.crossfit-yelm.com

Warm-up:
2 minute bike or 500 meter row
10 handstand push ups
:30 sec pull up hang
Wrist stretches
Prayer stretch with pvc
Pvc pass throughs

Metcon 1:
12 Min Emom
Ring dips
and
Ring Rows

Choose a number you can consistently perform each minute.
NO BANDS

then

Metcon 2:
7 min AMRAP  OPEN WOD 11.6/12.5

3 Thrusters, 100/65lbs
3 Chest to bar pull ups
6 Thrusters100/65lbs
6 Chest to bar pull ups
9,12,15,18,21