Yelm Wod Dogs

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



05-27-2015 "LuRong wod 3"

New Website: www.crossfit-yelm.com

Warm-up:
Run/bike or Row on your own
5 minutes into class as a group:
10 ring rows
10 single leg KB deadlifts
10 breathe KB arm bar
tactical frog


Skill: 15 minutes into class
Pick 2 areas of concern and mobilize them!
use 15 minutes class time


Metcon: 30 minutes into class
LuRong Jump and Swing

50 kettlebell swings
50 Box jumps
10 minute time cap
athletes may partition the reps however they want
___________________________________________
Lvl 3
Kettlebell weight/ box jump height
men 70lb kb (american swing) / 30" BJ(must jump)
women 53lbs kb / 24" BJ(must jump)

Lvl 2
Kettlebell/box jump height
men 53lbs kb (american swing)/ 24" BJ(can step up)
women 35lbs kb / 20" BJ(can step up)

Lvl 1
Kettlebell/box jump
men 35lb kb (russian swing) / 20" BJ(can step up)
women 18lb kb (russian swing) / 16" BJ(can step up)

Checkout:
800 meter run

05-26-2015

New Website: www.crossfit-yelm.com

Warm-up:
row/bike/run on your own
5 minutes into class as a group:
10 Goblet Squats with a 3 second hold at bottom
10 Primal Pull Thrus
10 SLR on each leg (Leg on Rogue rack)
3x :30sec plank holds on hands
Warm-up your squat with a pause squat at the bottom


Strength: 15 minutes into class
20 rep squat and press series
minus 10lbs from your 5 rep max
if you have missed any reps, repeat that weight ill you get 20 reps w/o setting the bar down

Metcon 30 minutes into class
For 3 cycles:
AMRAP in 4 mins of:
Run, 100m
3 Power Cleans, 135/95lbs
6 toes-to-bars
9 Jumping Alternating Lunges

Rest 1min between each cycle

For each cycle continue the AMRAP


05-25-2015 "Hero Murph"

New Website: www.crossfit-yelm.com

Today we will have classes at 6:30am, 9am, 10am and 11am  ONLY!  BBQ to Start at 10:30am Bring a dish if you would like Hamburgers and Hot dogs will be provided.
Strength series will be on Tuesday.

Today is open for everyone! Bring a friend or a family member....

Warm-up:
Run, bike, run on your own
5 minutes into class as a group:
20 OH walking lunges
15 Ring Rows
20 Lateral Lunges with PVC
15 Prayer Stretches

Metcon: as a group 15  minutes into class on time Sharp

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Wear a weight vest if you have it
Partner WOD run together and split up the work
1/2 Murph
Team Murph Split up the work, Run or Row

05-23-2015 "Hero Officer Brenton"

New website: www.crossfit-yelm.com




Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


Metcon:
5 rounds for time of:
Bear crawl, 100ft
Standing broad Jump, 100ft

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.


05-22-2015

New Website: www.crossfit-yelm.com

Today is open gym during all class times, use your time wisely, make up a strength or a wod that you missed

Remember: Monday 5/25 Memorial Day MURPH: 6:30am, 9am, 10am, 11am start times. Gym closes around 12noon. All other classes are cxled

Warm-up:
Run/Row/Bike on your own
5 minutes into class as a group:
10 Medball cleans
5 attempts: Practice handstands, Lifting hands, and or taping your opposite shoulder
10 reps or more working on foot work of the split, PVC or Bar
10 Primal Pull throughs
Pvc Pass Throughs


Skill/Strength: 15 minutes into class as a group
EMOM 10 minutes alternating
3 Power Clean and Split Jerks
6 Handstand Push-ups

Metcon:
For Time:
In Teams of two, one person performs KB swings while the other runs 400 meters. Teammates must tag up on the KB after every run.

Fastest team to reach a total of 300 KB swings as a team wins. Both athletes must be in the building to yell time.

300 Kettlebell Swings, 50/35lbs
400 Meter Run





05-21-2015

New Website: www.crossfit-yelm.com

No 3pm open gym today only

Warm-up:
Row/bike or Run before on your own
5 Minutes into class as a group:
10 Heavy Kettlebell Swing
10 Goblet squats
10 Breathe KB Arm Bar hold
3x :30sec plank holds


Strength: 15 minutes into class
20 reps or your Squat and Press series
Minus 15lbs from your 5 rep max
If you missed a 20 rep day or failed a weight go back to that weight and try again

Metcon: 30 Minutes into class

For 3 cycles in 3 mins of:
3 Power Cleans, 155/105 lbs
6 Push ups
9 Air Squats

Rest 1 minute between each cycle
For each cycle continue the AMRAP


Or LuRong Challenge

Complete 5 rounds of the following movements:
  • Double Unders/Singles
  • Burpees
  • With a 7 Minute Time Cap
Lvl 3 Men/Women
20 Double Unders
10 Burpees

Lvl 2 Men/Women
10 Double Unders
10 Burpees

Lvl 1 Men/Women
30 Single Unders
10 Burpees

05-20-2015 "Happy Birthday Rob"

New Website: www.crossfit-yelm.com


Warm-up:
Run/row or bike on your own
5 minutes into class as a group:
10 Lateral Lunges with PVC
10 Prayer stretch holds
Tri Planier hip extensions
Banded shoulder overhead stretch


Skill: 15 minutes into class
Spend 10 minutes working on Mobility
ask your coach to help find what you need 
shoulder
ankle
hips
hamstrings

Metcon: 30 minutes into class

Buy-in 400 meter Run
21-18-15-12
Pistols
Knee to Elbows
Cash-out 400 meter run

Score includes buy-in and cash-out

05-19-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/run on your own
5 minutes into class as a group:
High Kicks down and back
Pair up and hold your runner back with a band x3
10 Jumping air squats with a 5 second hold at the bottom of squat
10 Push -ups with a 5 sec hold at the bottom

Skill/Strength: 15 minutes into class
6 minute EMOM alternating
100 Meter run
3 Bear complex movements


Metcon: 30 minutes into class
5 rounds for time:
9 Deadlifts. 135/95lbs
6 Hang Power Snatches, 135lbs
3 Overhead Squats, 135lbs




05-18-2015

New Website: www.crossfit-yelm.com

Warm-up: 
Row/bike/run on your own
5 minutes into class as a group:
High Knees Down and Back
Butt Kickers Down and Back
20 walking lunges
Inch worm down
warm-up wrist, pause squats, presses

Strength: 15 mins into class 
20 rep max squat and press series
Today minus 20lbs from your 5 rep max
If you have failed a 20 rep complex repeat that weight till you can get all 20 reps

Metcon: 30 mins into class
21-15-9
Burpee
Pull-ups

2 minute rest

9-15-21
Box jumps
Double unders
Score is total of both wods including 2 minute rest


Cashout: on your own for time:
500 meter row for time

05-16-2015 "Hero Moore"

New Website: www.crossfit-yelm.com




Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 15 ft
Run, 400 M
Handstand push-up Max Set

05-15-2015 "Deck of cards"


New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/run on you own
As a group 5 mins into class:

10 air squats
10 push ups
10 hollow rocks
10 pvc pass throughs
10 pvc good mornings

Mobility for 5 minutes of your choice

Skill/Strength: 15 minutes into class as a group
10 Minute alternating EMOM
2 Squat Cleans
15 Kb Swings

Metcon: 30 minutes into class as a group
Deck of cards with a partner
On partner runs 200 meters, the other is inside flipping over cards

Hearts = Push ups
Spades = box jumps
Clubs = squats
Diamonds = sit ups
Face cards = 10 reps
Aces = 15 reps
Jokers = 15 Burpees

Switch partners when they return from run, working until they've pulled every card from the deck and both partners are in the building.


05-14-2015

New website: www.crossfit-yelm.com

Warm-up:
row/bike/run on your own
5 minutes into class together as a group
20 lateral lunges with pvc
10 Prayer stretch with pvc
20 KB single leg deadlifts
4 15 sec handstand holds

Warm up your Squat

Strength: 15 minutes into class
20 rep Squat and Press series
take 25lbs off your 5 rep max or
if you have failed a lift complex of 20 you will repeat this weight

Metcon: 30 Minutes into class
3 rounds for time of:
400 meter run
30 Abmat sit ups
15 deadlifts, 250/175 lbs

05-13-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/Run on your own
5 minutes into class as a group:
High Kicks down and back
Side shuffle down and back
Crab crawl down/broad jump back
10 Goblet Squats
10 ring push-ups

Skill Work: 15 minutes into class
Mobility for 10 minutes

Metcon: 30 minutes into class
For time:
30 Medicine Ball Cleans, 20/14lbs
30 Ring Dips
30 Medicine Ball Cleans
30 Chest to Bar Pull-ups
30 Medicine Ball Cleans
30 Push-ups
30 Medicine Ball Cleans


Checkout:
Tabata Flutter Kicks

05-12-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
5 mins into class as a group:
15 PVC Pass Throughs
10 Over head squats
Leg Swings with core activation using a band

Skill: 15 mins into class as a group
For Time:
Banded Overhead Shoulder Distraction, 2 mins https://www.youtube.com/watch?v=-cUJpz5aGCI
--then--
3 rounds of
Burgener Warm-up

Metcon: 30 mins into class
Every 1 min for 18 mins, alternating between:
3 Snatches, 155/105lbs
50 Double Unders
15 Wall Balls, 20/14lbs

05-011-2015 "LuRong Benchmark WOD"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
run/bike/row on your own
5 minutes into class as a group:
20 OH walking lunges 45/25lbs
10 HR Push-ups
20 Lateral Lunges
10 Ring Dips
warm-up your squat with lighter weight pause squats


Strength: 15 minutes into class
20 rep Squat/press series
Today you are subtracting 30lbs from your 5 rep max.
If you have missed a lift of 20 reps you will repeat that weight till completed

Metcon: 30 minutes into class
LuRong Benchmark WOD

Part A- 5 Minute AMRAP:
You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs MEN LVL3 30"/LVL2 24/LVL1 16 -WOMEN LVL3 24"/LVL2 16/LVL1 10
10 Toes to Bar LVL3/  LVL2 Knees to 90 / LVL1 Ab-Mat Sit Ups

Athletes must then rest for 3 minutes before moving on to Part B. 

Part B- 3 Minute AMRAP:
LVL3 & 2 does Squat Clean Thrusters / LVL1 does Ground to Overhead
MEN LVL3 155lbs/lvl2 95/lvl1 55
WOMEN LVL3 105lbs/lvl2 65/lvl1 35

05-08-2015 "Hero JBo"




U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.




Complete as many rounds as possible in 28 mins of:
9 overhead squats, 115lbs
1 Rope Climb (legless), 15 ft
12 Bench Press, 115lbs