CrossFit Yelm WOD Dogs: 05-011-2015 "LuRong Benchmark WOD"

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

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Hero WODs (click to expand)

Click here to learn more about these heros!

Handstand Push-ups, Ring Dips, Push-ups 21-15-9 reps, for time

Michael

Run 800 meters, 50 Back Extensions, 50 Sit-ups 3 rounds for time

Murph

1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run For time. Partition the pull-ups, push-ups, and squats asneeded. Start and finish with a mile run. If twenty pound vest or body armor available, wear it.

Daniel

50 Pull-ups, 400 meter run, 95 pound Thruster @ 21 reps, 800 meter run, 95 pound Thruster @ 21 reps, 400 meter run, 50 Pull-ups For time.

Josh

95 pound Overhead Squat @ 21 reps, 42 Pull-ups, 95 pound Overhead squat @ 15 reps, 30 Pull-ups, 95 pound Overhead squat @ 9 reps, 18 Pull-ups For time

Jason

100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups For time.

Badger

95 pound Squat Clean @ 30 reps, 30 Pull-ups, Run 800 meters 3 rounds for tim

Joshie

40 pound Dumbbell Snatch @ 21 reps (right arm), 21 L Pull-ups, 40 pound Dumbbell Snatch @ 21 reps (left arm), 21 L Pull-ups. 3 rounds for time. The snatches are full squat snatches.

Nate

2 Muscle-ups, 4 Handstand Push-ups, 8 2-Pood Kettlebell Swings As many rounds as possible in 20 minutes.

Randy

75 lb Power Snatch, 75 reps For time.

Tommy V

115 lb Thruster/21 reps, 15 ft Rope Climb/12 ascents, 115 lb Thruster/15 reps, 15 ft Rope Climb/9 ascents, 115 lb Thruster/9 reps, 15 ft Rope Climb/6 ascents For time.

Griff

Run 800 meters, Run 400 meters backwards, Run 800 meters, Run 400 meters backwards For time

Ryan

7 Muscle-ups, 21 Burpees 5 rounds for time. Each burpee terminates with a jump one foot above max standing reach.

Erin

40 lb Dumbbell Split Clean/15 reps, 21 Pull-ups 5 rounds for time.

Mr. Joshua

Run 400 meters, 30 Glute-Ham Sit-ups, 250 lb Deadlift/15 reps 5 rounds for time

Class pricing .......

All Memberships are Month to Month with NO CONTRACTS and NO Sign up fees or CXL Fees!

CrossFit:

$100.00 a month unlimited classes/ $50.00 each additional adult living in the same household (20% OFF Group, Military, Law Enforcement Rates) + 8.5% tax

$75.00 a month for 2x a week + 8.5%tax

B-Fit Classes:

$40.00 Plus Tax for non-CrossFit members

Free to CrossFit members

Olympic lifting Classes:

$75.00 Plus Tax for non-CrossFit members

Free to CrossFit members

Kids CrossFit

Cost $40 and month 2nd child is $30 a month
Kids program is from 4-8 years old
Pre Teen program is 9-14yrs old

PUNCH CARD FOR DROP IN: $50.00 for 5 sessions (Expires in 45 days ) + 8.5% tax- you save $25.00!

DROP-IN FEE: $15.00 or buy a t-shirt!

BASIC PROGRAM: Cost $150.00 Student $80.00

Required by all NEW athletes. You must SIGN-UP!!! This is a 3 day requirement for all new Athletes. Our basics include your first months dues.

Class Schedule

Monday:

CrossFit 6:30am,9am

Class 12pm "B-Fit :30min"

CrossFit 1230pm,

OPEN GYM 1:30-2:30pm

CrossFit 4pm,

Shorties 5-5:30pm (4-9yrs)

CrossFit 5:30pm & 6:30pm

Tuesday:

CrossFit 6:30am & 9am

Class 12pm "B-Fit :30min"

CrossFit 12:30pm

OPEN GYM 3pm
CrossFit 4pm-4:45pm
Kids CrossFit 4:45pm-5:30pm (10-14yrs)

CrossFit 5:30pm & 6:30pm

Class 6:30pm Olympic Lifting Class

Wednesday:

CrossFit 6:30am & 9am

Class 12pm "B-Fit :30min"

CrossFit 12:30pm

OPEN GYM 1:30-2:30pm

CrossFit 4pm

Shorties 5pm-5:30pm (4-9yrs)

CrossFit 5:30pm & 6:30pm

Thursday:

CrossFit 6:30am & 9am

Class 12pm "B-Fit :30min Class"

CrossFit 12:30pm

OPEN GYM 3pm

CrossFit 4pm-4:45

CrossFit Kids 4:45-5:30pm (10-14yrs)

CrossFit 5:30pm, 6:30pm

Friday:

CrossFit 6:30am & 9am

Class 12pm "B-Fit :30min"

CrossFit 12:30pm

OPEN GYM 1:30-2:30pm

CrossFit 4pm & 5pm

Saturday:

Class 8:00am "B-Fit :30min"

CrossFit Coach instructed class time 9am Only!

OPEN GYM 10-11am

*OPEN GYM means coach will be in the building but will not be teaching a class. Use this time to work on skills, strength or a WOD.

Girl WOD'S

The Girls
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps, for time
Fran
Thruster 95 lbs / 135lbs
Pull-ups
21-15-9 reps, for time
Grace
Clean and Jerk 135 lbs
30 reps for time
Helen
400 meter run
1.5 pood KB swing x 21
Pull-ups 12 reps
3 rounds for time
Isabel
Snatch 135 pounds
30 reps for time
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Karen
Wall-ball 150 shots
For time
Linda (aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.
Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round

CrossFit Yelm WOD Dogs

Yelm Wod Dogs

The Movement Fix

05-011-2015 "LuRong Benchmark WOD"

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The Girls