Yelm Wod Dogs

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





04-29-2016 "Team Kelly"

New Website: www.crossfit-yelm.com

BRING A FRIEND FOR FREE DAY

**Today is OPEN Gym all day during any class time.  This means you can do a wod that you missed or a strength.

Warm-up:
Roll out Lats and back and legs

10 Jumping Air Squats
10 Partner Push-ups


Metcon:
5 rounds for time of:
Team Run, 400 m
30 Box Jumps 24/20in
30 Partner alternating Wallballs 20/14lbs

04-28-2016

New Website: www.crossfit-yelm.com

Warm-up:
after mobility
** Damian Running Drills**
--Then--
banded shoulder mobitiy
10 Overhead squats on the wall
10 Snatch balances with Bar
Running Stretches

Skill:
15 -20 minutes mobility


Metcon:
5 Rounds for time of:
25 feet walking on hands (:30sec handstand hold on wall)
200 meter run
1 rope climb ( 3 Layback with knee ups)


04-27-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 Push ups
KB arm Bar x 10 breathe on each arm
10 Strict presses with bar
Warm-up bench press

Strength:
Bench Press
5-5-3-3-1-1

*Warm up bar work for wod
* Go over each movement standard

Metcon:
For Time:
20  Pull-ups
20 Deadlift 255/185lbs
400 Meter Run
20 Push-ups
20 KB Swings 50/35lbs
400 Meter Run
20 Jumping Lunges Each leg
20 Cleans 135/95lbs
400 Meter Run

04-26-2016

New Website: www.crossfit-yelm.com

Warm-up:
*Damian running drills

15 PVC Pass Throughs
15 Lateral Lunges
15 Heavy KB Swings
15 Primal Pull Throughs

* Go through Snatch drills and positions
* Go through Jump rope skills

Skill Work:
Emom 12 Minutes, alternating between:
3 Snatches, pick load
40 Double Unders

Metcon:
3 Rounds for time of:
21 Box Jumps, 24/20in
12 Thrusters, 95/65lbs
3 Muscle-ups

04-25-2016 "Open Wod 13.4"

New Website: www.crossfit-yelm.com

Warm-up:
High Kicks down and back
Crab Crawl down
10 Jumping Lunges
10 Goblet Squats with 3 sec hold
Elbow Mobility

Strength:
Front Squat end of cycle
You have 15 minutes to find your 1 rep max


Metcon:
AMRAP 7 Minutes
3 Clean and jerks, 135/95lbs
3 Toes to bar
6 Clean and Jerk
6 Toes to bars
9 C&J
9T2B
12-15-18-21-24

04-23-2016 "Beast 12"

New Website: www.crossfit-yelm.com



For time: 25 Walking Lunges 20 Pull-ups 50 Box Jumps, 20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings, 2/1.5 pood 30 Sit-up (standard)s 20 Dumbbell Hang Squat Cleans, 35/25 lbs 25 Back Extensions 30 Wall Balls, 20/14 lbs 3 Rope Climbs, 15 ft

04-22-2016 "Partner Dice game"

New website: www.crossfit-yelm.com

Today is open gym all day use this day to make up a strength or a wod

Warm-up:
5 minutes of mobility on elbows and shoudlers
triplanier hip ext x10 each direction
rolling stratle stretch x10 each way
10 lateral lunges


Strength:
Front Squat
1x5 at 40/50/60%


Metcon:
Partner WOD
Roll the dice and do the work, amrap 25 minutes

2 = run 200 meters
3 = erase one number off anothers board
4 = 50 single unders
5 = 12 Lunges
6 = 10 Push ups
7 = 8 Burpees
8 = 10 Squats
9 = 10 Sit ups
10 = 8 wallballs
11 = Touch someone and double reps they need to do on the next set
12 = 200 m row

04-21-2016

New Website: www.crossfit-yelm.com

Warm-up:
after Mobility
Running drills with Damian
-then-
scorpion stretch
rib pull
Shoulder mobility

Skill: 
Mobility
10-15 minutes


Metcon:
7 Rounds for time:
3 Burpees
6 Power Snatches, 115/85lbs
9 Push-ups (Rings)

04-20-2016

New Website: www.crossfit-yelm.com

Warm-up:
Lunge with stretch
SLDL with KB x10 each leg
10 Goblet Squats with a 3sec pause at the bottom
Elbow Mobility
Warm-up front squats


Strength:
Wendler week 4 deload week
Front Squat
1x5 @ 40% 1RM
1x5 @ 50% 1RM
1x5 @ 60% 1RM

Metcon:
Tabata Double Unders
20 sec. on 10 sec off for 8 rounds or 4 mins
Total double unders is score

2 Minute Rest
-then-

7 Minute Amrap
3 Wallballs, 20/14 10/9ft.
5 Toes to bars
6 Wall balls
5 Toes to bars
9 Wall Balls
5 Toes to bars
keep adding 3 reps to the wallballs


04-19-2016 "Hero Joshua"

New Website: www.crossfit-yelm.com

Happy Birthday Shon Malone


Warm-up:
Runners warm-up with Damian
-Then-
Hollow Rock to Superman x10
using a bar good mornings x15


Metcon:
5 Rounds for time of:
400 meter run
30 Sit ups
15 Deadlifts, 250lbs


04-18-2016

New Website: www.crossfit-yelm.com

Warm-up:
High Kicks Down and Back
10 Jump Lunges each leg
10 lateral lunges
Shoulder mobility with a band
Warm-up Front Squat

Strength:
Wendler week 4 Deload week
Front Squat 
1x5 @ 40% 1RM
1x5 @ 50% 1RM
1x5 @ 60% 1RM


Metcon:
10 Min AMRAP:
20 Box Jumps, 24/20 in
10 Handstand Push-ups


04-16-2016 "Hero Abbate"

New Website: www.crossfit-yelm.com



Metcon:
For Time:
Run 1 mile
21 Clean and Jerks, 155lbs
Run 800 meters
21 Clean and Jerks, 155lbs
Run 1 mile

04-15-2016 "Deck of Cards Partner WOD"

New Websitewww.crossfit-yelm.com

*** BRING A FRIEND TO THE GYM FOR FREE DAY***

Today during all class hours is Open Gym, you can make up a strength or a metcon that you choose.

Warm-up:
Partner banded run down and back x 3
Primal Pull Throughs x 15reps
Scorpion Stretch belly and front x 10
bar on back of neck and raise elbows while squatting

Warm-up front squat

Strength:
Wendler Week 3 Front Squats
Front Squat 1x5 @ 75%
Front Squat 1x3 @ 85%
Front Squat 1x1 @ 95%

Metcon:
Partner WOD
One partner runs 200 metersThe other insode flipping over cards from standard 52 card deck
Hearts = Push-ups
Spades = Box Jumps
Clubs = Squats
Diamonds = sit-ups
Jokers are 15 Burpees
Face Cards = 10 reps
Ace = 10 reps

04-14-2016 "Helen"

New Website: www.crossfit-yelm.com

Warm-Up:
After Mobility
Runner stretch on a box
Lunge stretch forward. sit back on heal pull toe up
Lateral Lunges with PVC


Skill:
Mobility
10-15- Minutes

Metcon:
3 rounds for time of:
Run 400m
21 Kettlebell Swings 1.5/1pood
12 Pull-ups

04-13-2016 "Amanda"

New Website: www.crossfit-yelm.com

Warm-up:
15 Jumping Air Squats
15 Ring Dips
walking Lunges with a stretch
Elbow Mobility Prayer stretch on the bar
Warm up front squat


Strength:
Week 3 Wendler Front Squat
Front Squat 1x5 @ 75%
Front Squat 1x3 @ 85%
Front Squat 1x1 @ 95%


Metcon:
9-7-5 reps for time of:
Muscle-ups
Squat Snatch, 135.95lbs

04-12-2016

New Website: www.crossfit-yelm.com

Warm-up:
High Kick Down and Back
Butt Kickers Down and Back
15 Medball clean, Wall balls

Go over movement standards


Skill:
8 Minute EMOM
2 Squat Cleans
2 Hang Cleans
2 Split Jerks



Metcon:
For time:
Run, 400m
21 Strict Shoulder Press, 95/65lbs
Run, 400m
21 Push Press, 95/65lbs
Run, 400m
21 Push Jerks, 95/65lbs
Run, 400m