Yelm Wod Dogs

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




10-31-2014 "Happy Halloween"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
10 Med ball Cleans

1 round:
15 Single Leg raises
:30 sec Goblet Squat
10 lateral Lunges with PVC
:15 sec Prayer stretch


Strength and Skill Work:
Power Cleans 1-1-1-1-1 work up to a 1 rep max with GOOD FORM!
(Spend 15-20 minutes Improving our Power clean)



Suggested Partner Metcon:
10-9-8-7-6-5-4-3-2-1 Snatch (any way) RX 135/95 Scaled 105/65 w/ 1 round of Cindy between each set Each team performs 10 snatch reps Each team performs 2 rounds Cindy Each team performs 9 snatch reps Each team performs 2 rounds Cindy Etc....... One bar, teams split snatch reps between partners as you wish, each partner has to perform at least one snatch rep excluding the last round. One round of Cindy to be completed by each partner per round. Chin above bar on pull-up and chest to deck on push-up.

10-30-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row under 2:00 min

https://www.youtube.com/watch?v=VXwEp1vvWJ8&index=8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds:
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)



Metcon:
Complete as many rounds as possible in 15 mins of: 1 Rope Climb 2 Muscle Ups 3 Deadlifts, 375/255 lbs Farmers Carry, 140 lbs, 40 m 15 ft Handstand walk 6 Pistols

LuRong Athletes Only:
WOD 9 "The Olympian Retest"
Sonja,Rich,Magi,Jennie, Nannete,Maria, Steph

10-29-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter RUN
10 primal pull throughs
10 ring push ups

https://www.youtube.com/watch?v=klvuJHwpMPo&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=27

2 rounds:
- 30 single legged single unders each leg
- KB arm bar (10 breaths each side)
- Jerk technique work (3 strict press, 3 push press, 3 jerk balance)





Strength:
Push Press 3-3-3-3-3
Find your 3 rep max


Metcon:
EMOM x 4:00 perform: 5 Snatches 95/65, then AMReps of Double Unders remainder of minute. Rest 4:00 EMOM x 4:00 perform: 7 Clean and Jerk 95/65 AMReps of HR Pushups remainder of minute. score is number of DUs and HRPUs.

10-28-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single Jump Ropes
20 walking lunges
10 pvc pass throughs
10 good mornings
15 sec prayer stretch with PVC (switch hands)
10 lateral lunges with PVC
15 leg swings
10 Ring Rows


Metcon:
Tabata Wall Ball Tabata Pull-up Tabata Air Squat Tabata Sumo Deadlift High Pull 95/65lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.


LuRung Athletes you will be doing Wod 8 which is repeat of "The Capacity Test"
13 min Amrap
** you must complete the wod at the same level that you did 6 weeks ago **

10-27-2014

NEW WEBSITE: www.crossfit-yelm.com

We are starting a NEW STRENGTH CYCLE!  This week is very import to establish your max lifts.  Please make sure that you make up your Lifts this week if you miss any days.


Warm-up:
500 meter Row

https://www.youtube.com/watch?v=qW4icqyOJwQ&index=23&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds:
1 min lower leg tissue prep each side
20 reps ankle joint mobilization each side
1 minute goblet squat hold (35/26 or less; pull chest through)
Front squat (3-5 reps, build up to a heavy load)




Strength:
Front Squat 5-5-5-3-3
find your 3 rep max


Metcon:
Run, 400 m 21 Overhead Squats, 95/65 lbs 21 Box Jumps, 24/20 in Run, 400 m 15 Overhead Squats, 95/65 lbs 15 Box Jumps, 24/20 in Run, 400 m 9 Overhead Squats, 95/65 lbs 9 Box Jumps, 24/20 in

10-25-2014


NEW WEBSITE: www.crossfit-yelm.com

Todays class is being held at CrossFit Finish First in Lacey at 9am
Carpool will leave CFY at 8:30am

10am Open gym at CFY will be a go!  

So if you cant make it to CFFF at 9am then Tom will be at CFY for you at 10am!

Thanks

10-24-2014

New website: www.crossfit-yelm.com

Today is open gym all day during any class time. Please use this time wisely.

Warm-up:
50 double unders
Sled Pushes Heavy down and back

2 rounds:
15 SLR with core activation
:30 Pull up hang
10 breath arm bar



SUGGESTED Partner WOD:

Grab a partner and go for time. 
While one partner is rowing or biking for 1 minute or running 200 meters, the other is flipping over cards from a standard 52 card deck with 2 jokers. 

Suits refer to the exercise: 
Hearts=push-ups
Spades=box jumps 
Clubs=squats 
Diamonds=hollow rocks

The number on the card refers to the number of reps to be completed. 
Face cards=10 
Aces=15. 
Jokers=15 burpees.

When the partner returns from the rowing or biking for 1 minute or running 200 meters, partner switch places. The team continues working until they've pulled every card from the deck and both partners are in the building.

10-23-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes

https://www.youtube.com/watch?v=7aYo8xYsR5o&index=22&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
1 min tissue prep each side (30 sec pec, 30 sec lat)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)



For time: 1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft 6 Pull-ups 6 Sit-up (abmat)s

10-22-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up
500 meter row under 2 minutes
Burgener Warm-up

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)




4 rounds for time of: (you pick the weight) 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch 3 sets run 200 meters or 1 minute of single jump rope if pouring down rain

10-21-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run
10 pvc pass throughs
10 Good mornings with PVC

https://www.youtube.com/watch?v=q7xHVKvlTBs&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2Rounds
Lateral lunge, 10 reps
Primal pull through with a push up, 5-10 reps
Triplanar hip extension, 30 reps per side
Crab walk rock, 20 reps



Metcon:
For time: 25 Walking Lunges 45/25lb overhead 20 Pull-ups (Strict) 50 Box Jumps, 24/20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows
800 meter run 30 Kettlebell Swings, 2/1.5 pood 30 Sit-up (NO ABMAT) 20 Med Ball Cleans, 20 lbs 25 Back Extensions 30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft (or scale 15 lay backs)

10-20-2014 "LuRong WOD 7"

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
100 single jump ropes
20 Push ups
20 Air squats

2rounds:
10 lateral lunges
:30 prayer stretch
:30 squat hold



METCON: LuRong Wod 7

7 Minute AMRAP "Dynamix

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:
  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

MEN
Level 
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 70/53/35 Russian lb KB
12 Sumo Deadlift High Pulls with 70/53 no high pull/35 no high pull lb KB

WOMEN
Level 
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 53/35/18 russian lb KB
12 Sumo Deadlift High Pulls with 53/35 no high pull/18 no high pull lb KB




Handstand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.

Hand Release Push Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o ff the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out.



Rest 5 minutes get a partner Metcon #2:

Switch with partner for 8 minutes on each cycle

EMOM
Partner 1: 5 Power Snatches (You pick the weight) Partner 2: Airdyne Bike :30

Rest 2 min

5 Squat Cleans (you pick the weight) Row :30
Rest 2 min

5 Deadlift (you pick the weight) Battling Ropes :30




08-18-2014 "Hero Rahoi"

NEW WEBSITE: www.crossfit-yelm.com



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees















10-17-2014

New Website: www.crossfit-yelm.com

Open gym all day during any class times.  Please use this time wisely and make up a strength or a wod that you missed

Warm-up:
500 meter row under 2 minutes.. can you?

2 rounds:
15 SLR
15 lateral lunges
10 single leg deadlifts with KB


Strength:
Deadlift 3-3-3-3-3
find your 3 rep max

Suggested Partner WOD:

Partner 1: Run 200m
Complete Max Reps of.... 1st, 3rd, and 5th Rounds: KB Swings 50/35lbs 2nd, 4th, and 6th Rounds: Pistols (sub air squats) Partner 2: Run 200m
Complete Max Reps of.... 1st, 3rd, and 5th Rounds: KB Swings 2nd, 4th, and 6th Rounds: Pistols -Partners Alternate between running and performing movements. -While one partner runs, the other will perform max reps of the designated movement. Add up all reps between the partners. The goal is for highest reps in least amount of time. -Each person will run 1200m (6x200m) and 3 Rounds of Max KB Swings and 3 Rounds of Max Pistols.

who will finish first? and with the most reps?



10-16-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
1 mile 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 10 minutes Even minutes–1 clean you pick the weight make it a challenge Odd minutes–1 attempt max handstand walk / accumulate 20 second handstand against wall/ wall walk+15 second hold / 20 second tripod

Checkout:
800 Meter run

10-15-2014 " Annie Backwards"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run
20 PVC pass throughs

https://www.youtube.com/watch?v=27St8yWIMLU&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=15

2 rounds:
30 second prayer stretch
10 reps flexion/extension with towel/band
10 primal pull throughs


Strength:
Bench Press 3-3-3-3-3
Find your 3 rep max

Metcon:
"Annie Backwards"
10-20-30-40-50 reps of: ABMAT Sit-ups Double Unders

10-14-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
10 strict presses with weight
10 ring rows

https://www.youtube.com/watch?v=VXwEp1vvWJ8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)



METCON:
"On a 30:00 running clock, complete each couplet for time: 9 - 6 - 3 reps of: Shoulder to overhead, 205# Bar muscle-ups Rest the remainder of 10:00
10 min cap 15 - 9 - 6 reps of: Shoulder to overhead, 155# Chest to bar pull-ups Rest the remainder of 10:00
10 min cap 21 - 15 - 9 reps of: Shoulder to overhead, 95#/65# Pull-ups"
10 minute cap

Score is the amount of time it took to complete all three wods together.