Yelm Wod Dogs

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




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.

09-11-2014 "Never Forget"

NEW Website: www.crossfit-yelm.com


9/11 HERO TRIBUTE WOD



Warm-up:
https://www.youtube.com/watch?v=CduxGQA3-c8&index=30&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
- 50 single unders
- KB arm bar, 10 breaths each side (9lbs)
- 10 lateral lunges

Metcon:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout itself is completely symbolic of 9/11.  The 2001 meter row represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.
I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks than this.  We must not forget and we must remain vigilant as a nation; this threat has not subsided.





09-10-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
30 calorie Row
50 Double unders
15 Ring rows (chest through, thumbs to arm pits)

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

2 rounds
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


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

Cash out:
1 minute each of sit-up, superman, bicycles sit-up, superman, bicycles plank

Not scored just MOVE!

09-09-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter sand bag or wall ball run

2rounds
https://www.youtube.com/watch?v=KiLHhBl7ivw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=28

- 50 alternating jumps
- Roll out lat (30-45 seconds per side)
- Prayer stretch with PVC (30 seconds each side)
- Baby get up (3 each side, light weight or no weight)



Metcon:

Each 90 seconds, perform 1 heaving snatch ballance, then 3 overhead squats.  
Work up to highest weight at which you can complete the last round. 6 rounds.

Then

21-15-9 reps, for time of: Burpee Kettlebell Swing, 50/35 lbs Box Jump (24/20 In.)

09-08-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
15 PVC Pass throughs

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

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



WARM UP YOUR CLEAN!


Metcon:
EMOM for 12 Minutes: Even minutes 1 Hang Power Clean - 205/135 1 Hang Squat Clean - 205/135 Odd minutes 15 Hand Release Push-up



then


3 Rounds of 3 min work, 1 min rest: 400m run Wallballs (AMRAP in time remaining) * Your score is the number of Wall Balls completed in the time remaining after the 400m run.

09-06-2014 "Hero Michael"

New Website: www.crossfit-yelm.com


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


Metcon:
3 rounds for time of: Run, 800 m 50 Back Extensions 50 Sit Up (Ghd)s

09-06-2014

NEW WEBSITE: www.crossfit-yelm.com

Today is open gym all day during class hours.  Use your time wisely and make up a strength or a wod that you missed.

Warm-up:
400 meter run and 50 doube unders

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



Metcon: suggested partner WOD

In teams of 3 As many Overhead Squats as possible in 15 min Your team can choose the weight, scoring is total lbs lifted in 15 min i.e. 45lbs x 10 reps = 450 lbs lifted 90lbs x 5 reps = 450 lbs lifted 135lbs x 5 reps = 675 lbs lifted etc... You can change the weight during the WOD but make sure to track the change. Use only 1 bar per team. Your team mates can assist by lifting the weight to the behind the neck rack position, but cannot assist with the OHS movement
Teammates must judge weather the rep is good.  make sure that your hip crease goes below your Knee!!  Use a ball or box if needed.
Score is total weight lifted

09-04-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run

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

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


METCON:

EMOM 6 min 
 5 Strict Pull-Ups (ladies – 3 reps)
 Strict HSPU For Max Reps 

......THEN...... 

EMOM 6 min 
 8 Pull-Ups (any style kip is fine)
 Kipping HSPU For Max Reps

      THEN
Complete as many rounds as possible in 12 mins of: Handstand Walk, 10 m (you must be vertical no bear crawling try to balance on your hands) 12 Pistols alternating legs

09-03-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that tomorrow  Wednesday there is a 10am class, no 9am class anymore


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

2 rounds
1 minute tissue prep (calves, hammies, quads)
10 SLR with core activation
5 half kneeling rotation each leg
30 single unders



Metcon:

Every minute on the minute for 10 minutes: 50 Meter Sprint 1 Burpee

then

21-18-15-12-9-6-3 reps, for time of: Sumo Deadlift High Pull, 95/65 lbs Lateral Jump, 24/20 in

09-02-2014

NEW WEBSITE: www.crossfit-yelm.com


Reminder that this week we switch back to 10am Wednesdays! No class at 9am

Also, Littles (Kids CrossFit) is Mon and Wednesday at 5pm
         
 Pre Teens CrossFit is Tues and Thurs at 4:45pm


Warm-up:
100 single jump ropes
10 PVC Pass throughs
10 Good Mornings with PVC

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


Metcon:

7 min EMOM
3 back squats 3 box jumps (20/16) Back squat is 70-80% of 1rm. Move right from back squat to box jump. Rest the remainder of the minute.

then

Tabata Holds
5 rounds of Tabata Holds! Round 1: Tabata Handstand Hold (8 rds: 20 sec on, 10 sec off) Round 2: Tabata Squat Bottom Hold (8 rds: 20 sec on, 10 sec off) Round 3: Tabata Ring Hold (8 rds: 20 sec on, 10 sec off) Round 4: Tabata Ring Push-up Hold (8 rds: 20 sec on, 10 sec off) Round 5: Tabata Leg Lift Hold (8 rds: 20 sec on, 10 sec off) There's no rest between rounds. This is not a scored workout. Simply last as long as you can!