Yelm Wod Dogs

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




07-31-2014

New Website: www.crossfit-yelm.com

Warm-up:
Row 40 Calories
20 second hand stand holds x5
10 H/R push ups
10 Med ball Cleans
Personal FMS Drills


Metcon:
Every Minute on the Minute (12-minutes): Odd mins: 3 Hang Squat Cleans (You pick thed weight) Even mins: 5 Strict Pull-ups

Check Out:
http://www.themovementfix.com/day-20-upper-back-and-shoulder-mobility/

10 min AMRAP
1 minute tissie prep
10 reach pulls
3 babyups

07-30-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that tomorrow there will be NO 1:30pm Open gym Time

Warm-up:
400 meter run
10 pvc pass thrus
3 turkish get ups each side

Shoulder mobility 1 set between your 5 sets of 3 strict presses
http://www.youtube.com/watch?v=27St8yWIMLU

30 second prayer stretch
10 reps flexion/extension with towel or shirt
10 Primal pull throughs


Strength:
Strict Press 3-3-3-3-3
70% of your 1 rep max

Metcon:
21-18-15-12-9 reps, for time of: Power Snatch, 115/85 lbs Wall Ball, 20/14 lbs Knees To Elbow

07-29-2014

New Website: www.crossfit-yelm.com

REMEMBER THAT WILL BE NO OPEN GYM AT 3PM.
5:30PM AND 6:30PM CLASS WILL BE IN A OPEN GYM FORUM ON YOUR OWN

Warm-up:
400 meter sand bag run
3 min practice walking on your hands
10 Pistols
10 Jumping pull ups

Skill Work As a Group:
10 Min Amrap Shoulder prep and ring dips
http://www.youtube.com/watch?v=UhmUavrI5VY

12" foot crab walk forward and back
10 ring rows (Chest through and thumbs to arm pits)
5 strict ring dips (weight if possible)

Metcon:
For time: 1 Walking Lunge, 100 ft 50 Push-ups 50 Double Unders 25 Knees To Elbows Rope Climb, 15 ft 50 Box Jump (24 In.)s 25 Overhead Squats, 65 lbs 25 Pull Up (L)s 50 Sit-up (standard)s



07-28-2014 "Deload Week"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
25 calorie Row
10 Pvc Pass thrus and good mornings
Personal FMS Drills

Do one round between each of your sets of Deadlifts
DEADLIFTING AND SINGLE LEG SQUAT PATTERN
http://www.themovementfix.com/day-16-deadlifting-with-single-leg-squat-pattern/

10 straight leg raises with core activation
15 single leg squat patterns (5 each position) each leg

Strength:
DELOAD WEEK
Deadlift
3-3-3-3-3
70% of your 1 rep max for all 5 sets of 3 reps
remember to do you FMS Drill above 1 round between each sets of deadlifts

Metcon:
3 rounds for time of: Run, 400 m 15 Squat Snatches, 75 lbs 9 Handstand Push Ups (Strict)

07-25-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that 3pm Open Gym time is cxled today
Today is open gym all day.  This means that you can come in and do a wod or strength that you missed or wanted to do.  There is a suggested partner Wod.

Warm-up:
400 meter run
15 air squats
15 walking lunges
30 second tricep stretch with band

Todays Mobility is done between your sets during your rest time of your front squats.
In the video today they are showing back squat but we will be doing our strength F squat.
Day 14
http://www.youtube.com/watch?v=Py3YplW5GjM

10 lateral lunges with light weight K.B.
10 ring rows (easy enough to get your chest alway through the rings and thumbs touching your arm pits)
Then do one set of your strength

Strength:
Front Squat 3-3-3-3-3
80% of your 1 rep max for all 5 sets

Metcon: Suggested Partner WOD
Partner WOD: With a 12 minute clock counting down: You and your partner must complete a total of 100 double-unders AND 40 thrusters (95#/65#). You can both work at the same time. But only one partner can do double-unders at a time. Same for the thrusters. Each partner has to do a minimum of 25 double unders and a minimum 15 thrusters. Once that is completed, each of you must do 60 feet of wheelbarrow walking. With the remaining time, you and your partner will row for calories, and do burpees.  You can trade off as often as you like. But only one teammate can row at a time. Same for burpee. You can work at the same time
Score is combined sum of calories and burpees that your team completes.


07-24-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that 3pm Open gym is cxled today! Also 5:30pm and 6:30pm class will be ran in OPEN gym format.

Warm-up: 
400 meter row
15 PVC Pass thrus
10 lateral lunges with pvc or KB
15 SLR (each leg)


10 min AMRAP as a group:
Shoulder prep and Handstand walk
http://www.youtube.com/watch?v=cgI4IBmI3Lw
Day 15 of the movement challenge (we are moving day 14 to Friday)

10 reps Shoulder pull over (foam roller and wall ball)
20/30 seconds Hollow Hold or 10 reps Hollow rock
handstand drills= 20-40 seconds handstand hold (nose and toes hold), Conan off and around box, 12 ft buddy handstand walks, 12 ft freestanding handstand walk



EMOM 18 minutes: 3 SETS — First Minute: 3 high hang snatches / Second minute: Max Strict L-sit pull-ups
then 3 SETS — Seventh minute: 3 hang snatches / Max Strict Chins
then 3 SETS — Thirteenth Minute: 3 Snatches / Max Gymnastics kipping pull-ups

07-23-2014

NEW WEBSITE: www.crossfit-yelm.com

REMEMBER that there will be NO 1:30pm Open Gym today!

Warm-up:
400 meter row
5 - 30 second handstand holds
15 pass thrus
15 H/R Push ups
Personal FMS Drills
warm up your strict press

Strength:
Strict Press 3-3-3-3-3
80% for all 5 sets

Metcon:
For time: Run, 800 m 50 Pistols (Alternating Legs)s Count 1 leg 30 Hang Cleans, 135/95 lbs

Checkout/cool down:
10min amrap
Shoulder mobility and pull ups
http://www.youtube.com/watch?v=z5yXJyTXlUA

Roll out Lats and into triceps (30 seconds each side)
Kettlebell windmill with arm moving (30 seconds each side)
5 strict pull ups at hardest level for you (lat pull down, banded, strict, weighted)




07-22-2014 "Fight Gone Bad"

NEW WEBSITE: www.crossfit-yelm.com

Remember that there will be no 3pm OPEN GYM today!!!  also the 5:30pm and 6:30pm class with be an Open gym format!

Warm-up:
800 meter run

TOGETHER WARM UP 10 min Amrap
http://www.youtube.com/watch?v=SuIHpIu57jM
Clean Positioning and technique

Roll out Thoracic Spine for 1 minute
Triplanar Hip Extension (10 each position) both sides
10 Russian Kettlebell Swings 50/35lbs
3 position clean drill 75/55lbs

Metcon: FGB
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

07-21-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run with sand bag
10 good mornings with bar
10 back squats with bar
15 SLR with abnominal 
warm-up your deadlift
FMS personal drills

Strength:
Deadlift  3-3-3-3-3
80% of your 3 rep max for all 5 sets

Metcon:
15min AMRAP Ladder Style 2 Pull-Ups/2 OverHead Lunges (75/55) 4 Pull-Ups/4 Over Head Lunges 6 Pull-Ups/ 6 Over Head Lunges Continue up the ladder until you reach 15 mins.


Checkout or Cool Down: 10 min AMRAP
Hip Mobility
http://www.youtube.com/watch?v=r3GHHQl8CEU

1 Minute Adductor Stretch
1 minute Hamstring/Nerve Mobilization
30 reps of Triplnar hip Extension
5  hip circles each direction
repeat on the other side

07-19-2014 "Hero Loredo

NEW WEBSITE; WWW.CROSSFIT-YELM.COM
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m

07-18-2014

NEW WEBSITE: www.crossfit-yelm.com

Open gym during all class times today.  This means making up a wod that you missed or a strength

Warm-up:
400 meter row

Movement fix day 9 Front Squat
https://www.youtube.com/watch?v=qW4icqyOJwQ

1 minute total on each leg of tissue prep
20 reps of each side ankle mobilization
1 min KB goblet squat( kb down, elbows in knees and pull handles apart pulling chest thru 
5 reps or 3 reps for load front squat add weight each round


Strength:
Front Squat
3-3-3-3-3
75% of your 3 rep max

Metcon:
6 rounds for time of: 5 Squat Cleans, 125/85 lbs 10 Pull-ups Row, 200 m Partners alternate rounds: Partner #1 completes one full round, while partner #2 rests. Once partner #1 finishes they switch. At any time during the rest period, the partner resting can make one attempt at a max L-sit. This partner records the L-sit time and switches with their partner once their partner completes their round of the exercises above. The score for this workout is the total time taken to complete 6 rounds as a team minus the sum of all 6 max L-sits.

07-17-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: go through this 2x
1 minute Tissue prep for legs with roller or PVC
15 SLR
5 each side lateral lunges with pvc or KB
20 ankle mobility with band
30 sec hip flex stretch on the wall (in a lunge back foot shoe laces on the wall)


Metcon:
For time: Run, 1 mi Rest, 2 mins Run, 800 m Rest, 2 mins Run, 400 m Rest, 2 mins Run, 200 m
Time is how long it took to finish with the rest times





Checkout/skill work: Day 10 shoulder mobility and archer push ups
http://www.youtube.com/watch?v=7aYo8xYsR5o

We will be doing day 9 tomorrow Friday!  Front Squats!

1 minute tissue prep on lats and chest with foam roller or ball
1 minute prayer stretch on foam roller
10 archer push-ups at appropriate step for you (Ring hold for 30sec, partial arm push out at the bottom, full archer push-up on ring)

07-16-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run
10 hand stand push ups
10 pvc pass thrus
10 snatch balances
FMS Personal Drills

Strength:
Strict Press 3-3-3-3-3
75% of your 3 rep max for all 5 sets

Metcon:
4 minutes of: EMOM 3 Squat Cleans 135/95 Max Reps Barbell Burpees remainder of the minute Rest 4:00 Then 4 minutes of: EMOM 5 Hang Power Cleans 135/95 Max reps double unders remainder of the minute
Score is reps of burpees and double unders.

CheckOut/ Cool Down Day 8 Movement challenge Running prep
http://www.youtube.com/watch?v=VnpxpxtNpPI
10 min amrap
1min tissue prep with stick/PVC or foam roller
10 SLR with core activation
5 half kneeling rotation each side
30 single unders

07-15-2014 "Open Wod 12.3"

New website: www.crossfit-yelm.com

Warm-up:
800 meter run
10 o/h walking Lunges
10 h/r push-ups
20 abmat sit-ups
Fms Personal Drills

Metcon: open 12.3
Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in 12 Push Press, 115/75 lbs 9 Toes To Bars

Check-out/cool down: Movement fix day 7
deadlift prep and post work
https://www.youtube.com/watch?v=1kJHFYLZl4c
10 Min Amrap
1min tissue prep each leg
10 SLR Drills
10 Pallof press drills each side
10 deadlifts (Follow the progressions for perfect Technique)

07-14-2014

New website: www.crossfit-yelm.com

Warm-up:
400 meter run with a sandbag
10 good mornings with PVC
10 PVC pass thrus
10 back ext
FMS Personal drills

Strength:
Deadlift
3-3-3-3-3
75% of your 3rep max for all 5 sets

Metcon:
18-15-12-9-6-3 reps, for time of: Run, 200 m Overhead Squat, 95/65 lbs Burpee

Checkout/cool down:
Snatch Prep: https://www.youtube.com/watch?v=bQhjxRdHKWw
10min AMRAP
10 Lateral K.B Lunges 26/35lb
30 second goblet squat hold 26/35lbs
20 Primal Pull Throughs
5 Snatch Balances, for technique not load