Yelm Wod Dogs

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



09-01-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: 
Run/bike/row on your own
5 minutes into class as a group:
10 scorpions on your back and 10 on your belly
15 Leg swings while laying on your back and leg on the rig
3x :15 sec dead hang from pull-up bar
10 overhead squats on the wall


Metcon:
in 23 minutes:

Amrap 7 min
2 Squat Snatches 135/95lbs
4 Ring Dips

Rest 60 sec

amrap 7 mins
Knee-to elbows
*each time you come off the bar 30 sit-ups

Rest 60 sec

Amrap 7 minutes
3 Burpees
6 Wall Ball (2 for 1)s 20lbs
(2 for 1's are double squat while ball is in air)

08-31-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: 
Run/Bike or Row on your own
5 minutes into class as a group:
20 PVC pass throughs
10 prayer stretch with PVC
10 lateral Lunges in each direction
3x :30 handstand holds
Band mobility for hips and shoulders


Strength:
Wendler Overhead Squat Week 4 Deload
5 reps x 40% 1 rep max
5 reps x 50% 1 rep max
5 reps x 60% 1 rep max
Then
20 rep push Press Series
minus 25 lbs off your 5 rep max if your on track
or 
repeat the last weight you failed
or
add 5lbs to the last successful lift

Metcon:
30-35 minutes into class as a group:
21 minute, every minute on the minute:
1st min - 2 high hang squat cleans*
2nd min - 30 sec. max double unders
3rd min - 6 chest-to-bar pull-ups

* Clean must be 75% 1 RM or Higher. try to add weight each tound if possible. Build up to a 2RM.
2 scores - Post 2RM and total DU's

08-29-2015 "Hero Blake"

New Website: www.crossfit-yelm.com

Hero Blake


U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


4 rounds for time of:
Overhead Walking Lunges with Plate, 45lbs 100ft
30 Box Jumps 24 in
20 wallballs 20lbs
10 Handstand Push-ups

* Make into a partner wod Split the work


08-28-2015 "Partner WOD"

New Website: www.crossfit-yelm.com

TODAY is OPEN gym all DAY during any CLASS Times!!!

Warm-up:
High kicks down and back
butt kickers down and back
inch worm down
crab crawl back
10x primal pull throughs
10 Jumping air squats


Strength:
Wendler week 3 Overhead Squat
5 x 75%
3 x 85%
1+ x 95%

Partner Metcon:
AMRAP 12 minutes
100 Double unders and 40 Thrusters 95/65# (You can both work at the same time, one on thrusters one on d.u) Each partner must do 25 d.u and 15 thrusters.
then
60 feet of wheelbarrow walking
then
remaining time, row for calories and do burpees.
Score is sum of calories and burpees, trade off as often as you like.


08-27-2015

New Website: www,crossfit-yelm.com

Warm-up:
Row/Bike or run
5 minutes into class as a group
6 min EMOM: alternating
Walk on hands
10 alternating pistols

Mobility for 5-10 minutes

Strength: 25  minutes into class
Push Press 20 rep Series
If on track you will minus 30lbs off your 5 rep max
or
add 5lbs to your last 20 reps you made
or
Repeat a weight that you were unable to perform 20 reps

Metcon: 35 minutes into class
3x3 min AMRAP
-5 snatches
-5 toes to bar
Rest 1 minute between AMRAP's

Snatch weight starts at 95/65, then increases to 115/75 in 2nd AMRAP and 135/95 in 3rd AMRAP.

08-26-2015 "Cindy"

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike or Row on your own
5 minutes into class as a group:
10 Primal pull throughs
KB Arm bar 10 breathes each side
3x :30 Sec Goblet squat holds
Tactical Frog
Band Shoulder Mobility

Strength: 15 mins into class
Wendler week 3 overhead squat
5 reps x 75%
3 reps x 85%
1 rep x 95%

Metcon: 30 minutes into class
"Cindy"
Complete AMRAP in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

08-25-2015

New Website: www.crossfit-yelm.com

Warm-up:
row/bike/run on your own
5 mins into class as a grou
bear crawl down
crab crawl back
10 strict pull-ups
15 goblet squats

Skill/strength: 15 minutes into class
EMOM 10 mins Kipping HSPU (Pick a number that you can stick with the whole time)
Spend the rest of the time (farmer carry style) 45/25lb plates pinch with fingers each hand. Make every effort to pick up plates immediately after your last rep of HSPU. HSPU are regional standards.

Metcon: 30 mins into class
27-21-15-9
Deadllift 225/155lbs
Run, 200m


08-24-2015

New Website: www.crossfit-yelm.com

Warm-up:
run/bike or row on your own
5 mins into class as a group:
Outside 2 sets each partner banded runs
15 single leg raises (on the rig)
10 Tri Planier hip ext. (forward/side and twist)
on the wall 10 o/h squats with a 5 sec pause at bottom
10 snatch balance with bar


Strength: 15 mins as a group:
Week 3 wendler O/H Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
THEN
Push Press 20 rep series (minus 35Lbs from 5 rep)
or
repeat the last weight you missed 20 reps


Metcon 35 minutes in as a group:
For Time:
Row 1000 m
20 Power Cleans, 115/75lbs
20 Box Jumps 24/20 in
20 Sumo Deadlift High Pulls, 115/75lbs
20 Burpees
100 Double unders


08-22-2015 "Hero White"


New Website: www.crossfit-yelm.com


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Metcon:

5 rounds for time of:
3 Rope Climbs
10 Toes To bars
21 O/H Walking Lunges with Plates, 45lbs
Run, 400 m


**Make it into a partner wod and split the work and run together!**

08-21-2015

New Website: www.crossfit-yelm.com

Today is Open Gym all day during any class time

Warm-up:
15 Overhead squats on the wall (hands on the wall)
20 Hollow Rocks
20 Opp. hand/ foot superman's
duck walk down
inch worm back

Strength:
Wendler week 2 Overhead Squat
3 reps at 70%, 80% and 90%

Metcon: Partner WOD
1000 m Row
100 Wallballs 20/14lbs
100 Kettlebell swings 50/35lbs
1000 m Row

Complete this workout in intervals. Only 1 person can work, each person rows 100 meters until 1k is reached. Each person does 10 WB's or KB's at a time until team reaches 100.
New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike or Run on your own
5 minutes into class as a group:
grab a partner
clapping push ups
20 partner wallballs
20 wall ball twists (back to back) 10 each way
warm-up your push press


Strength: 15 minutes into class
20 rep Push press Series
1 set of 20 reps at minus 40lbs off your 5 rep max
or
1 set of 20 reps of your last missed attempt

Metcon: 30 minutes into class
3 rounds for time:
400 meter run
50 Abmat Sit ups
50 Air Squats


08-19-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/bike or row on your own
with a Bar or Pvc
5 Snatch Deadlifts
5 Power Snatches
5 Hang Squat Snatches
5 Snatch Balances
5 Sotts press snatch grip

Strength: 15 minutes into class
Wendler week 2 Overhead Squat
3 reps at 70, 80 and 90%

Metcon:
AMRAP 15 minutes

1 Muscle-up
9 Power Snatches 115/85lbs
8 Box Jumps 30/24in
7 Strict Pull-ups


08-18-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/run on your own
5 minutes into class as a group:
3 minutes of single unders
10 lateral lunges with pvc
10 prayer stretch with pvc
10 Good mornings with pvc
Shoulder mobility with a band

Skill: 15 minutes into glass
Emom: 10 minutes alternating
Walk on your hands
10 Toes to bars

Metcon: 30 minutes into class
ON top of every minute perform 4 burpees
5 rounds for time of:
4 Thrusters 95/65lbs
8 Handstand push-ups
12 Double Unders

08-17-2015

New Website: www.crossfit-yelm.com


Warm-up: run/bike/row on your own
5 mins into class as a group:
High Kicks down and back
lunge with stretch down
crab crawl back
15 Primal Pull throughs
15 jumping air squats


Strength: 15 minutes into class as a group
Wendler week 2 strength overhead squat 
OHS x3   70% / 80% / 90%
Push Press 20 rep 45lb off your 5 rep max


Metcon: 30 min into class:
For Time:
21-15-9
Power Clean135/95lbs
Run 200 meters


08-15-2015 "Hero D.T"

New Website: www.crossfit-yelm.com


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Metcon:

5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs

08-14-2015

New Website: www.crossfit-yelm.com

Open gym during all class times today

Warm-up:
Row/bike/run on your own:
5 mins into class as a group:
10 scorpion stretches on back and on belly
10 Ring Dips
3x Goblet squat hold at the bottom :30sec hold
shoulder mobility with a band

Strength: 15 minutes into class
Wendler O/h Squat week 1
1x5 65%
1x5 75%
1x5 85%

Metcon: Partner WOD
30 mins into class

Grab a partner! As a team complete as many rounds as possible in 20 minutes of:
10 Bumper Plate Thrusters 45/25lb
10 Bumper Plate Wipers (lay flat on the ground holding bumper o/h and sweep the floor side to side)
10 Overhead Lunges, alternating legs

While one partner works on the AMRAP, the other is carry his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.