Yelm Wod Dogs

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




12-18-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 2 minutes or bike 2 mins
2 heavy sled pushes
20 good mornings with bar
10 triplanar stretch (forward, over and twist in lunge position)


Metcon:
For time:
50 double Unders (Unbroken)s *if broken =scaled
--then--
6 rounds
10 Deadlifts 155/115lb
3 Muscle-ups or *if progressions =scaled
--then--
25 ft Handstand walk

Check Out:
Max Burpees in 4 mins

12-17-2014

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump ropes or 2 min on bike
15 strict presses
10 snatch balance with bar
10 primal pull throughs
:30 sec shoulder stretch with band 
(hook to pull up, pull down and turn hand outward)

Strength:
Snatch Grip Push-press
3-3-3-3-3
75% of your 1 rep max

Metcon:

EMOM 15 (5rds of 3 exercises)of:
A) 150 m Row
B) 10 Handstand Push-ups
C) 15 Kettlebell Swings

Min 1 do A, Min 2 do B, Min 3 do C, Repeat....

12-16-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
15 PVC Pass Throughs
Mobility for 10 minutes


8 minute Amrap
10 Burpee
15 Jumping Alternating Lunges (Knee touches the ground)
20 Double unders

then

4 RFT
20 Wallballs
200 meter Medicine Ball Run
20 Sit-up (Medicine balls)

*can NOT carry ball on shoulder*
*ball travels behind your head toes*

12-15-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
10 Primal pull throughs w/push up
10 breathe kb arm bar
:30 sec KB Goblet squat hold
high kicks down/side shuffle back
high kicks down/ turkey or duck waddle back

Strength:
Overhead squat 3-3-3-3-3
75% of your 1 rep max for all 5 sets

Metcon:
For time:
Run, 400 m
24 Back squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m

12-13-2014 "Hero Morrison"

New Website: www.crossfit-yelm.com


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20-10 reps for time of:
Wall Balls, 20/14lbs
Box Jumps, 24/20in
Kettlebell Swing, 50/35lbs

12-12-2014 FRIDAY PARTNER WOD

New website: www.crossfit-yelm.com

No open gym today at 1:30pm
** Christmas party tomorrow at 5pm till midnight at the Carlson Cabin across from YMS.  Please bring a dish to share***

Today is open gym during all class hours.  This means you can make up a wod or a strength that you missed. Please use your time wisely.

Warm-up:
800 meter run or 1000 meter row
15 PVC Pass throughs
10 PVC lateral lunges
:30 sec hold Prayer stretch with PVC
High knees down/crab crawl back


Skill/Strength:
10-15 minutes
Power Snatch 1-1-1-1-1
(Going over form, positions and motion)
Start with PVC and work on form

Metcon:
Suggested Partner WOD

In teams of two, complete to the highest number possible in 20 minutes.

Start the workout with one partner doing 1 pull-up.  The other partner does 2 burpees. The first partner does 3 squats. Continue thos workout advancing in repetitions and alternating between partners in the sequence of pull-up, burpee, squat.

2 pull-ups, 3 burpees, 4 squats
3 pull-ups, 4 burpees, 5 squats
4 pull-ups, 5 burpees, 6 squats
ect.

12-11-2014

New Website: www.crossfit-yelm.com

NO OPEN GYM AT 3PM TODAY

Warm-up:
100 jump ropes
10 push ups
15 ring rows
20 jumping air squats

5-10 mins doing mobility/ roll out

Metcon:
2 Power Clean + 1 Push Jerk
10 Min EMOM

As heavy as possible but keep the technique pretty.
Touch and goes on the Cleans

then

Amrap 20 minutes
Handstand Walk 10 yd
1 Legless Rope Climb 15ft
10 Overhead squats (one Leg), PVC pipe only

12-10-2014

New Website: www.crossfit-yelm.com

NO OPEN GYM AT 1:30pm today!

Warm-up:
500 meter row under 2 minutes
10 primal pull throughs
10 medball cleans
20 pvc pass throughs
10 snatch balances with bar


Strength:
Snatch Grip Behind The Neck Push Press 3-3-3-3-3
find your 3 rep max
from a rack

Metcon:
Fro time:
21 Deadlifts, 225lbs
Run, 400 m
15 Deadlifts, 225lbs
Run, 400 m
9 Deadlifts, 225lbs
Run, 400 m


12-09-2014 "Hope"

New Website: www.crossfit-yelm.com

NO OPEN GYM AT 3PM today!

Warm-up:
100 singles
butt kickers down/crab walk back
high knees down, high kicks back
15 kettlebell swings
3 each arm turkish getups

Metcon:
CF for Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55lbs
Box Jumps, 24/20in
Thruster, 75/55lbs
Chest-to-Bar pull-up
Rest 1 minute

Performing this like "Fight gone Bad" by rotating
immediately to the next station every 1 min,
the clock doesn't stop or reset between stations.

12-08-2014 :Open 13.2"

New Website: www.crossfit-yelm.com

NO OPEN GYM AT 1:30PM TODAY

Warm-up:
400 meter run or 500 meter row
5 hand stand push ups
10 toes to bar
15 overhead walking lunges

2 rounds:
10 primal pull throughs
10 lateral lunges
:30ssec goblet hold


Strength:
Overhead squat from the rack
3-3-3-3-3
find your max

Metcon:
13.2 Open WOD

Complete Amrap in 10 mins of:
5 Shoulder-to-Overhead, 115/75lbs
10 Deadlifts, 115/75lbs
15 Box Jumps, 24.20in

12-05-2014

New Website: www.crossfit-yelm.com

NO OPEN GYM AT 1:30pm TODAY!

Warm-up:
100 single jump ropes
20 mountain climbers
1 rope climb
10 handstand push ups

Skill/Mobility:
10 Lateral lunges with PVC
10 PVC pass throughs
10 Primal pull throughs

Metcon: Partner WOD
AMRAP 18 mins of:
3 Manmakers 35/26lbs
12 Air Squats

1 person does work while the other planks

12-04-2014 "Filthy fifty"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter row
High knees down and back
Crab crawl down/high kicks back
:30 sec pull up hang with core and shoulder activation.
20 Hollow rocks

Stretch/Roll out


For time:
50 Box Jumps 24/20
50 jumping pull-ups
50 Kettlebell swings 35/26lb
50 Walking lunges
50 Knees to elbows
50 Push presses 45/35lbs
50 Back ext.
50 Wall balls 20/14lbs
50 Burpees
50 Double unders

12-03-2014

New Website: www.crossfit-yelm.com

Warm-up:
800 meter run or 1k row
or 300 single jump ropes

10 goblet squats
10 ring rows ( thumbs to arm pits)
10 breathes hold Kb Arm Bar each side
10 triplanor in each directions each leg



Every 1 min for 7 mins do:
5 Bench Press 135/95lbs
7 Med ball Cleans

Then

5 rounds for time of:
15 Deadlift, 185/135lbs
15 toes to Bar

12-02-2014

New Website: www.crossfit-yelm.com

Warm-up:
800 meter run or 1000 meter Row
:30 sec handstand hold
10 Archer push ups
:30 sec prayer stretch
15 PVC pass throughs


Skill work:
5 minutes to establish an unbroken number of double under's

Metcon:
For Time:
100 Overhead Squats, 95/65lbs

Checkout:
In teams of 2:
Row for Max distance in 12 minutes, changing rower each 400 meters


12-01-2014

New Website: www.crossfit-yelm.com

Warm-up:
800 meter run or 1K meter Row

1 minute plank
1 minute hollow hold
10 lateral lunges
15 leg swings each leg

Metcon:

5 min AMRAP
Buy in 60 sit ups
with the remaining time complete as many wall-balls as you can, you pick weight score is reps X weight used

then

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean 155/105lbs
Pull up (Chest to Bar)
Kettlebell Swing, 50/35lbs

11-29-2014 "Hero Lakewood PD"

New Website: www.crossfit-yelm.com

For Time: 800 m Run 23 Pull-up Burpees (*MARK) 101 Box Jump (24"/20") (*TINA) 400 m Run (backwards) 121 Push-ups (*RONNIE) 135 ABMAT Sit-ups (*GREGG) 800 m Run 9 Ground to Overheads (185#/135#) (*NUMBER OF KIDS LEFT BEHIND) In memory of the slain Lakewood Police Officers on 11/29. Rep counts for the number of children left behind as well as their badge numbers. The movements are used in the tests performed by officers.