Yelm Wod Dogs

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





02-13-2016 "Holleyman"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit Open!!!
www.games.crossfit.com



U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


Metcon:
30 rounds for time of:
5 wallballs 20/14
3 Hanstand push-ups
1 Hang power Clean 225/155lbs

02-12-2016

New Website: www.crossfit-yelm.com

Get signed up for the CrossFit Open!
www.game.crossfit.com


Today is open Gym this means that during any class time you can do a make up wod or strength on you own.


Warm-up:
3 Min Amrap For Carrie
Armless Burpees
--then--
Pvc Pipe game move to the right and left

Get signed up for the CrossFit Open!
www.games.crossfit.com



Metcon:
15 min Amrap
15 snatches (75/55)
Box jumps 24/20"

Partner A does 15 snatches while partner B does box jumps. As soon as A finishes all 15 the partners switch. The team score is the number of box jumps completed

02-11-2016

New Website: www.crossfit-yelm.com

Get signed up for the CrossFit Open!
www.games.crossfit.com

Warm-up:
3 rounds
5 Push ups
10 Ring Rows
15 Air squats

Strength:
20 rep Bench Press Series
Minus 15lbs from your 5 rep max
or repeat a 20 rep that you missed
or add 5lbs to your last successful 20 rep

Metcon:
5 rounds for time:
4 Clean and Jerk touch and go, 135/95lbs
200 m Run
4 Strict Pull-ups
3 Bar Muscle-ups

Rest 1 Minute between rounds

02-10-2016

New Website: www.crossfit-yelm.com

Get signed up for the CrossFit Open!!!
www.games.crossfit.com

Warm-up:
Walking lunge stretch down
kb arm bar 10 breathe
10 kb gaublet squats
wrist mobility
scorpion stretch


Skill Work:
10 Minute Emom
Pick 2  movements that you need to work on
alternate each minute, pick a number you can stick with

Metcon:
For Time:
400 m Run
30 Back squats, 95/65lbs
400 m Run
20 Front Squats
400 m Run
10 Overhead Squats

02-09-2016 "Diane"

New Website: www.crossfit-yelm.com

Get Signed up for the CrossFit Open TODAY!
www.games.crossfit.com

Warm-up:
10 Push-ups
Bear crawl Down
Crab crawl back
Shoulder mobility with band


Strength:
Bench Press 20 rep series
Minus 20lbs off your 5 reps max
or repeat your last failed 20 rep
or add 5lbs to last successful 20 rep

Metcon:
Diane
21-15-9
Deadlift, 225/155lbs
Handstand Push-ups

02-08-2016

New Website: www.crossfit-yelm.com

Get signed up for the CrossFit Open
www.games.crossfit.com

Warm-up:
15 Pvc pass Throughs
10 Lateral Lunges w/ PVC
15 Good Mornings with PVC
10 Primal Pull throughs
15 Overhead squats with bar (5 wide grip, 5 a little more narrow, 5 narrow)

Strength:
You have 15 minutes to
Find your 1 rep max OVERHEAD Squat


Metcon:
2 rounds for time of: 25 Box Jumps (24/20) 2 Rope Climbs 25 Kettlebell Swings (1.5/1) 25 Sit-up (abmat)s 25 Hang Power Cleans 95/65lbs 400 m Run 25 Push-ups

02-06-2015 "Hero Del"

New Website: www.crossfit-yelm.com


Get signed up for the open
www.games.crossfit.com


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


For Time:
25 Burpees
Run (medball) 20/14lbs, 400 m
25 Pull Up (weighted), 20/14lbs
Run (medball) 20/14lbs, 400 m
25 Pull Up (weighted), 20/14lbs
Run (medball) 20/14lbs, 400 m
25 Pull Up (weighted), 20/14lbs
Run (medball) 20/14lbs, 400 m
25 Burpees

02-05-2016 Partner WOD

NEW WEBSITE: www.crossfit-yelm.com

Get Signed up for the CrossFit Open Today!
www.games.crossfit.com

Warm-up:
10 Archer Push-ups
3x handstand hold with stretch
wrist mobility
Overhead squat with bar close grip

Strength:
Overhead Squat deload week
50% of your 1rep x5 reps
60% of your 1rep x5 reps
65% of your 1rep x5 reps

Metcon
Today is open gym all day and you can make up a wod or a strength that you missed, please use your time wisely!

Partner WOD:

20 min AMRAP
8 Burpee Jump Over (Partner in Plank)s
10 Wall Ball (Partner) 20/14lbs
12 Partner over Unders (2 footed jump over partner, then crawl under
14 Partner Hand-offs, Standing back to back rotate and hand KB to your partner

02-04-2016 "Hero Bell"

NEW WEBSITE: www.crossfit-yelm.com

Get Signed up for The CrossFit Open Today!!
www.games.crossfit.com

Warm-up:
10 Push ups
10 breathe kb arm bar
10 1 arm kettlebell swings
10 goblet squats
warm-up bench press

Strength:
Bench Press 20 rep series
Minus 25lbs off your 5 rep max
or 
redo a miss 20 rep
or 
add 5lbs to your last successful 20 rep lift

10 minutes of mobility


Metcon:
3 rounds for time of:
21 Deadlifts, 185/135lbs
15 Pull-ups
9 Front Squats, 185/135lbs

02-03-2016

NEW WEBSITE: www.crossfit-yelm.com

Get Signed up for the CrossFit Open
www.games.crossfit.com


Warm-up:
10 Primal Pull Throughs
10 Pass throughs
10 Push Presses with bar
10 Overhead squat with bar


Strength:
Overhead Squat deload week
50% of 1 rep x5 reps
60% of 1 rep x5 reps
65% of 1 rep x5 reps

Metcon:
7 minute AMRAP
3 Hang Power Cleans, 135lbs/95lbs
3 lateral Burpees (Over Barbell)
continue
6-9-12-15-18-21-24-27-30 reps

Checkout:
Tabatta Toes to Bar

02-02-2016

NEW WEBSITE: www.crossfit-yelm.com

GET SIGNED UP FOR THE CROSSFIT OPEN!!!!
www.game.crossfit.com

Warm-up:
High Kicks Down and Back
10 Lateral Lunges
10 Ring Push-ups
5 Scorpion stretch stomach/back
10 Beat Swings x3 sets


Skill:
Emom 10 minutes, Alternating between:
5 strict Handstand Push-ups or 10 Kipping
1-3 Muscle-ups (Bar or Rings)

Metcon:
For Time:
Run, 800 m
30 Snatches (you pick the weight)
Run, 800 m

02-01-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 Primal Pull Throughs
10 lunges with stretch
10 Push presses behind the neck
10 O/h Squats with bar


Strength:
Overhead Squat Deload week
Wendler Deload 5-5-5- (Deload)
50% x5 reps
60% x 5 reps
65% x 5 reps
--Then--
20 rep bench press (Minus 30lbs off your 5 rep)


Metcon:
12 minute AMRAP
30 Double unders
15 Wall Balls
10 1 arm Kb or DB Snatches 53/35lbs


01-30-2016 "Hero Lee"

NEW WEBSITE: www.crossfit-yelm.com



U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.


Metcon:
5 rounds
Run, 400 m
1 Deadlift, 345lbs
3 Squat Cleans, 185lbs
5 Push Jerks, 185lbs
3 Muscle-ups
1 Rope Climb, 15ft.

01-29-2016

NEW WEBSITE: www.crossfit-yelm.com

Today s open gym all day during any class times.  Use your time wisely and make up a strength or a wod you missed.

Warm-up:
PVC Pass Throughs
Prayer Stretch
10 Push Presses with bar
10 Snatch balances
10 Overhead squats

Strength:
OHS 5 reps @ 75%
OHS 3 reps @ 85%
OHS 1 rep @ 95%


Metcon:
Teams of 2 complete for time:
800 m Run as a team
40 Power Cleans and Jerks 135/95lbs
20 Wall balls
400 m Run as a team
30 Power Clean & Jerks
30 Wall balls
200 m Run as a team
20 Power Clean & Jerks
40 Wall balls

* Alternate reps as needed with your partner

01-28-2016

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
10 breathe KB arm bar
10 KB Swings
10 Goblet Squats
scorpion stretch 5 each side

Strength:
20 rep bench press minus 35lbs off your 5 rep max
or
repeat your last weight you failed your 20 rep at
or
add 5lbs to your last successful 20 rep

Metcon:
For Time:
2 rounds of:
Farmer carry, 135/105lbs, 100 ft
20 Mountain climbers
Rest 1 minutes
--then--
2 rounds
10 Box Jumps 24/20"
10 hang Power Cleans, 135/105lbs
Rest 1 minute
--then--
2 rounds
Farmer Carry, 135/105lbs 100ft
20 Mountain Climbers
Rest 1 minute
--then--
2 rounds
10 Box Jumps 24/20"
10 hang Power Cleans, 135/105lbs

01-27-2016

NEW WEBSTE: www.crossfit-yelm.com

Warm-up:
10 Primal Pull Throughs
10 Archer Push-ups (5each arm)
Handstand Stretch on the wall :15sec x3 sets
Turkey walk down/ Crab crawl back
10 OHS with bar


Strength:
OHS 5 rep @ 75%
OHS 3 rep @ 85%
OHS 1 rep @ 95%

METCON:
5 rounds
2 minutes of work/ 1 minutes of rest per round
5 Push-ups
10 Deadlifts (Body Weight)
Double Under AMRAP
Within the 3 minutes of work you must perform the PU and DL as fast as possible in order to achieve AMRAP Double Unders before the interval ends
Dub are your score