Yelm Wod Dogs

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





09-27-2016 "LuRong #7"

New Website www.crossfit-yelm.com


Warm-up:
10 leg swings each leg
10 lunges with stretch
10 Primal Pull Throughs

Strength:
Wendler week 3
Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

Metcon:
For time: (20 min time cap)
3 Burpees
3 Front Squats 95/65lbs
3 Push Presses
1 100m Farmers Carrry 50/35 both hands
5 Burpees
5 Front Squats
5 Push Presses
1 100m Farmers Carry
7 Burpees
7 Front Squats
7 Push Presses
1 100m Farmers Carry
9 Burpees
9 Front Squats
9 Push Presses
1 100m Farmers Carry 11 Burpees
11 Front Squats
11 Push Presses
1 100m Farmers Carry 13 Burpee Muscle-ups

LURong Scaling Options
Level 2
Everyhing the same except burpee pulls instead of burpee muscle ups.

Level 1
Front Squat and Push Press 45/35lbs
Farmers Carry 35/25lbs
Burpee Over Barbell

** 20 min time cap

Mini Challenge:
1 summer saults
3 wall climbs
5 Box Step ups
5 rounds

09-27-2016

New Website: www.crossfit-yelm.com

Warm-up:
Partner Run with hands on their shoulders holding them back x3
Side shuffle x3
Laying down Leg Swings on Rig x15 each
15 Pass Throughs
Prayer Stretch

Metcon:
For Time:
10 Chest to bar pull ups
20 Toes to bars
30 Deadlifts 185/135lbs
100 Double Unders
30 Box Jumps 24/20"
20 Burpees
10 Cleans 185/135lbs

12 Min time cap
Add 1 sec for every rep not completed


Masters
40-49 Men will complete RX
40-49 Women will complete RX
50-59 Men and Women 135/95lbs and Pull-ups
60 and Up Men and Women 115/65lbs standard pull ups and step ups


Mini Challenge:
7 minute amrap
15 KB Swings
15 Goblet squats
20 Russian Twists

09-26-2016

New Website: www.crossfit-yelm.com


Warm-up:
10 Lateral lunges with kb
15 Kb Swings
10 Broad Jumps
15 banded Goodmornings

Warm-up you deadlift
Strength:
Wendler week 3
Deadlift series
1x5 at 75%
1x3 @ 85%
1x1+ @ 95%
Metcon:
For Time:
Run 400m
--then--
30 Snatches, 135/95lbs
--then--
Run 400m

Mini Challenge WOD:
5 Ring Push ups
10 Hollow Rocks
200 Meter row
x3 rounds

09-24-2016 "Hero Bradshaw"

New Website: www.crossfit-yelm.com


Metcon:
10 rounds for time of:
3 HSPU
6 Deadlifts 225/135lbs
12 Pull-ups
24 Double Unders

Mini Challenge:
tabata Jumping Lunges

:20sec on :10sec off
4 mins

09-23-2016 "Team Kelly"

New Website: www.crossfit-yelm.com

TODAY ALL DAY IS OPEN GYM DURING ALL CLASS TIMES!!!


Warm-up:
partner up
A= 50 Double unders
B= plank hold

Finish at 300 double unders
3 to 1 singles


Warm-up deadlift

Strength:
Wendler week 2
Deadlift
3x 70%
3x 80%
3x 90%

Metcon:
Partner Kelly
run 400m
30 Box Jumps 24/20"
30 Wallballs 20/14lbs

Mini Challenge:
20 cycles bear complex movement
95/65lbs
clean
front squat
push press
back squat
push press


09-22-2016 "Strongman"

New Website: www.crossfit-yelm.com

Warm-up:
10 minute of mobility
100 single running jump ropes
10 Primal pull throughs
10 leg swings each leg
10 walking lunges with stretch
10 jumping air squats


Skill Work:
Going over the movements



Metcon:
Performed like fight gone bad
1 minute per station 
3 rounds
1 min rest between rounds

Tire Flips
Sled push (loaded with a 45/35/25/15/10)lbs 50ft
Clean and Jerk (Fat bar) (95/65lbs) bar weight 10lbs
Stone to shoulder (set up the mats) ball does not go over the shoulder
Weighted step ups 20" for everyone 30/20lbs each hand

count all reps



Mini Challenge WOD:
80 calorie Row

09-21-2016 "LuRong 2013"


New Website: www.crossfit-yelm.com

Warm-up:
800 meter run with wallball
15 Back ext
leg swings with core activation x15
10 Medball clean wallballs
warm-up deadlift with a partner


Strength:
Wendler Week 2
Deadlift
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

Metcon:
50 Thruster 95/65/35
50 Toes to bar scaled knee tucks or abmat sit ups

Mini Challenge wod:
200 Meter farmer carry with 20lbs each hand
5 Manmakers
100 meter farmer carry
3 Manmakers
50 meter farmer carry
1 Manmaker


09-20-2016 "Hero Nate"

New Website: www.crossfit-yelm.com

Warm-up:
100 Single unders
15 prayer stretch
10 Broad Jumps


Skill Work:
Pick 2 things you would like to work on
8 min emom
alternate every minute
examples
** Pull-ups, Butterfly, toes to bar, beat swing, dips, walking on your hands, pistols, rope climbs, snatch or clean movements, Jerks, double unders, sprint work,

Metcon:
20 min AMRAP
2 Muscle-ups
4 Handstand Push ups
8 Kettle bell Swings, 2 1.5 pood

09-19-2016

New Website: www.crossfit-yelm

Warm-up:
400 Group Run
10 lateral Lunges
15 heavy KB Swings
15 Goblet Squats
15 Good Mornings with bar
* warm-up deadlift

Strength:
Wendler week 2 Deadlift
1x3 @ 70%
1x3 at 80%
1x3 Plus @ 90%

Metcon:
3 rounds for time of:
15 Hang Power Cleans 135/95lbs
15 Bar facing Burpee over bar


09-17-2016 "Hero Trooper Tony"

New Website: www.crossfit-yelm.com



Metcon:
5 Rnd for time of:
5 Power Snatches 95/65lbs
5 Overhead Squats 95/65lbs
7 KB Swings 50/35lbs
5 Thrusters 95/65lbs
5 Burpees
7 Overhead walking lunges 45/25lbs
5 Box Jumps 24"/20"
5 Pull-ups
7 Toes-to-bars

09-16-2016

New Websitewww.crossfit-yelm.com

Today is OPEN Gym all day during all class times.  This means you can do any WOD you want or make up a WOD that you missed or strength.

Warm-up:
Side shuffle left and right
Butt Kickers down and back
Leg swings x15
Good Mornings with bar x15
Warm-up Deadlift

Strength:
Wendler week 1
Deadlift
1x5 @ 75%
1x5 @ 80%
1x5 @ 85%

Partner Metcon:

5 rounds (alternate with a Partner)
3 Snatches 115/75
5 Strict Pull ups
7 Weighted Sit-ups 45/25lbs

Mini Challenge WOD:
15-10-5
Wallballs
Bear Crawl 50 ft between each round

09-15-2016

New Website: www.crossfit-yelm.com


Mobility for 15 minutes


Warm-up:
With a partner banded run 3x each
3x :15sec hangs from pull up bar
1 Ring Row 1 ring dip x10


Metcon:
For 3 cycles
4 minutes of:
Run 200 Meters
1 Muscle Up (Bar or rings)
1 minute rest between cycles

Mini Challenge WOD:
​1500 meter row

09-14-2016 "LuRong Original Challenge WOD"

New Website: www.crossfit-yelm.com

Warm-up:
Roll out your legs for  5mins
15 Supermans or back ext.
15 Hollow Rocks
1 each leg straight leg leg swings on you back on the rig
Warm-up Deadlift


Strength:
Wendler week 1
Deadlift cycle
1x5 @ 75%
1x5 @ 80%
1x5+ @ 85% of 1 RM


Metcon:
5 rounds for time:
LuRong Original Challenge WOD
20 Burpees
20 Kettlebell Swings, 50/35lbs

MINI WOD CHALLENGE
7 minute amrap
5 Dumbbell push presses
10 Dumbbell Step ups

09-13-2016

New Website: www.crossfit-yelm.com

Warm-up:
Arm Circles forward and backward
10 Primal Pull throughs
10 Lateral Lunges
Wrist Mobility
Ankle Mobility


Skill:
14 Minute Alternating AMRAP
Handstand Walk 30ft
10x Pistols

Metcon:
21-18-15-12-9-6-3
Toes to bar
Air Squats


Mini WOD for challenge Athletes:
200 Double unders
or 
600 Singles

09-12-2016

New Website: www.crossfit-yelm.com


Warm-up:
High kicks down and back
Single leg Deadlifts with KB x10
Goblet Squats x10
Good Mornings with Bar x10
Warm-up your deadlift


Strength:
You have 15 minutes
Find your 1 rep max Deadlift


Metcon:
3 rounds for time:
Run, 400m
10 Clean & Jerks, 135/95lbs

09-10-2016 "Give 5"


New Website: www.crossfit-yelm.com

"Lift up Autism"

"Luke"
5 Min AMRAP
4 Power cleans 155/105
24 du
10 pull-ups