Yelm Wod Dogs

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



07-06-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: Run/Bike or Row on your own
5 Minutes into class as a group:
10 Jumping Lunges
1 minute plank hold followed by 10 push-ups
10 jumping air squats Squats
1 minute plank hold followed by 10 push-ups


Strength: 15 minutes into class
20 rep Squat and Bench press series
On track 25lbs off your 5 rep max
or
redo the last weight you missed
or
Add 5lbs from last Thursday 20 rep

Metcon: 30 minutes into class

7 Rounds - in 1:00 min perform
7 Thrusters 95/65lbs
Max Bar facing  Burpees in the remaining time
Rest 1:00 minute

Score is Burpees
Burpee standard is =  hips open at the top, clap overhead


07-04-2015 "655th Fallen Hero Wod"

New website: www.crossfit-yelm.com

Class Time 9am!!!! Come see me (Annie) in the morning and earn your food on the fourth!

655th Fallen Hero WOD

Partner Wod For time
200 meter Buddy Carry
100 Push-ups
100 Air Squats
100 Pull-ups
100 Box Jumps 24ins
100 KB Swings 1.5 pood
100 Double Unders
100 AnMat Sit-ups
200 Meter Buddy Carry

1 person works at a time 2nd athlete rests!


07-03-2015

New Website:  www.crossfit-yelm.com

Normal hours Today and Saturday
Today is OPEN gym during all class times, this means you can do any wod you want or make up a strength that you missed.


Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
10 Medball Cleans
10 Heavy KB Swings
10 Ring Rows
10 Front Squats with bar

Skill/Strength: 15 minutes into class
If you didnt do you 20 rep series 2x this week you need to do that.
Or
Every Minute on the Minute (12-minutes): Odd mins: 3 Hang Squat Cleans Even mins: 5 Strict Pull-ups


Metcon: 30 mins into class:
NEED 4PPL/ two per team

2 rounds of:

12 minute games
each ballcolor has a different penalty
5 reps of: Burpees, Push-ups, Tuck Jumps, Jumping Lunges
Head Shots = 20 Burpees
Each game gets 4 balls
1 minute break between games switch partners or teams around

Or

If you dont have enough ppl for dodgeball

Card game
Heart = Push-ups
Spade = Box jumps
Clubs = Sit-ups
Diamonds = Air Squats
Jokers = 20 Burpees
Face cards and Aces are worth 10
One partner runs 200 meters other works on the deck keep flipping till partner returns



07-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike or Run on your own
5 Minutes into class as a group:
15 Goblet Squats
10 Breath KB arm bar
15 Kettlebell swings
10 KB Swing leg Deadlifts
Warm-up your squat and bench


Strength: 15 minutes into class
Squat and bench Press Series
1 set of 20 reps without putting down the bar
If you are on track today minus 30lb from your 5 rep max
Otherwise you will repeat the last weight you failed or add 5lbs to the last weight you completed.

Metcon: 30 minutes into class

For 3 cycles:
AMRAP in 6 minutes of:
Box Jumps, 1 min (No rebounding must step down)
Rest 1 minute
Muscle-up or transitions 1 min
Rest 1 minute
V-ups 1 min
Rest 1 minute

Score is total number of reps of all 3 cycles all elements

07-01-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike/Run on your own
5 Minutes into class as a group
High Kick down and back
Butt kickers down and back
Crab crawl down/ bear crawl back


Skill: 15 minute into class as a group:
Pick two areas of concern and work them out
MOBILITY Day!!!

Metcon: 30 minute into class as a group
Performed like Fight Gone Bad
5 Rounds, 15 seconds of work 45 second of rest, of:
Deadlift, 275/185 lbs
Rest 45 seconds
AbMat Sit-ups
Rest 45 sec
Thrusters, 95/65 lbs
Rest 45 sec
Burpees
Rest 45 sec


Perform just like "Fight Bad," By Rotating immediately to the next station every 15 sec,
the clock does not stop or reset between stations.

06-30-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row/bike or Run on your own
5 Minutes into class as a group:
15 Pvc Pass throughs, Slowly
15 Lateral Lunges with PVC on each side
Band Shouder Mobility
Wrist Mobility
3x :15sec handstand hold in Overhead squat position
10 Overhead squats with bar


Skill/Strength: 15 Minutes into class as a group

Burgener Warm-up as a group.  Going through the positions of the Snatch. 

Emom for 20 minutes: alternating Between:
10 Toes to Bars
5 Power Snatches

Then

Tabata Double Unders
20 Sec of work followed by 10 Sec of rest for 8 intervals.
Tabata Score is the total reps performed in all intervals

02-29-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike/Run on your own
5 minutes into class as a group:
10 Goblet Squats with 3 second hold at bottom
10 Archer Push ups
10 Primal Pull throughs
10 Leg Swings each way


Strength: 15 minutes into class as a group
20 rep max Squat/Bench Press series
Minus 35lbs from your 5 rep max or repeat a failed weight
or add 5lbs from what you did on Thursday

Metcon: 30 minutes into class
For Time:
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
Run, 400 meters
21 Kettlebell swings, 50/35lbs
12 Pull-ups
30 Clean and Jerks, 135/95 lbs

06-26-2015

New Website: www.crossfit-yelm.com

Today is Open gym during all class times, this means you can do any wod and make up a strength that you missed. Use your time wisely.

Warm-up: row/bike or Run on your own
5 Minutes into class as a group:
1 minute of tabata air squats (2 cycles of 20 sec on 10 sec off)
1 minute of tabata Push ups
3x :30 sec handstand holds (:30 sec rest)
Pvc Pass throughs and mobility

Skill Work: 15 Minuites into class
If you missed your 20 rep Squat & Bench press (make that up)
or
EMOM for 8 minutes alternating between:
3 Snatch grip Push Press (BTN) + 1 Snatch balance
Handstand Walk 1 min


Metcon: 30 minutes into class:
With a partner AMRAP 10 minutes 
10 Kettlebell Swings (50/35)
10 Jumping Alternating Lunges
10 Push Presses (95/65)
While one partner works onthe AMRAP, the other partner runns 200m backwards. Partners switch upon
completion of the run, taking over where the other left off in the AMRAP.


06-25-2015

New Website: www.crossfit-yelm.com

Warm-up: Row/Bike/Run on your own
5 Mins into class as a group
20 walking Lunges
15 Ring Push ups
Shoulder mobility with band
Hip Mobility with band

Strength: 15 minutes into class
20 rep Squat and Bench press series
Minus 40lbs from your 5 rep max or 
add 5 lbs from Mondays weight


Metcon: 30 minutes into the class
12 Minute AMRAP
5 Power Cleans, 135/95lbs
3 Muscle ups or transitions
15 Air Squats
3 Lateral Shuffles, 20ft


06-24-2015

New Website: www.crossfit-yelm.com

Warm-up: Row/Bike or Run on your own
5 minutes into class as a group
10x Leg swings
10x Lateral lunges with PVC
10 Good Mornings w/PVC
10 Prayer stretches with PVC
5 Skin the cats

Skill work: 15 minutes into class as a group
pick two areas of concern and work on Mobility


Metcon: 30 minutes into class
Sprint: 10x 100 m Rest as needed between efforts.

Checkout:
Tabata Abmat Sit-ups
Lowest number is your score

06-23-2015 " 2010 NW Regional Wod Event 1"

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
10 Medball Cleans wallball
10 Primal Pull throughs
10 Tri Planiar Hip ext. in all 3 directions
5 Rib Pulls each direction
10 Squat Jumps


Skill Work: 15 minutes into class as a group
Emom for 14 minutes, alternating between:
3 Hang Power Cleans
5 Box Jumps, 30/24 in


Metcon: 30 minutes into class
2010 NW regional even1
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders


06-22-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row/Bike or Run on your own
5 minutes into class as a group:
High Kick down and back
Butt Kickers down and back
15 Heavy Russian KB Swings
15 Goblet Squats with KB
15 H/R Push-up



Strength: 15 minutes into class
20 rep Squat and Bench press 1 set
Minus 45lbs from your 5 rep max

Metcon: 30 minutes into class
For Time:
Run 400 meters
21 Pull ups
3 Handstand Push-up
Run 400 meters
15 Pull-ups
9 Handstand Push-ups
Run, 400 meters
9 Pull-ups
12 Handstand Push-up


06-20-2015 "Hero Paul"

New Website: www.crossfit-yelm.com




Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


5 rounds for time of:
50 Double Unders
35 Knee to Elbows
Overhead Walk, 185/135lbs, 20 yrd


06-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Today during all class times is OPEN gym.  This means you can do any wod or make up a strength that you missed

Warm-up: Run/Bike or Row on your own
5 minutes into class as a group:
15 Hollow Rocks
15 Supermans
10 Ring Rows
10 Overhead squats with a bar/PVC
Shoulder Mobility

Skill/Strength: 15 minutes into class
make up your 20 rep cycle if you missed any
or
8 Minute EMOM complete all 4 reps in the minute
2 Power Snatches
2 Hang Squat Snatches

Metcon: 30 minutes into class
In teams of  2, complete for time:
25 Over head squats 95/65
50 H/R Push-ups
75 Pull-ups
100 O/H walking lunges 45/25#

Only 1 partner is working on the above reps at a time. While other partner is working on Rowing for Calories
Score is total time minus 1 second for each calorie rowed.
If you have to do teams of three increase the reps by 15 reps on each element 40,65,90,115

06-18-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
:30 second goblet squat hold x3
Kb Single leg deadlifts
5 Turkish get ups each arm

*warm-up you squat and your bench press

Strength: 15 minutes into class
Squat and Bench Press Series
1x 20rep  Minus 50 lbs off your 5 rep max weight

Metcon: 30 minutes into class
Buy-in 50 ab mat sit-ups
then
3 rounds for time of:
30 Kettlebell Swings
12 Ring Dips
30 Double unders
then
Checkout 800 meter run

Buyin and Checkout are included in the time