Yelm Wod Dogs

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





01-17-2017 "Open 16.2"

New Website: www.crossfit-yelm.com


Warm-up:
Partner Up
200 meter row
Hollow Hold/Goblet squat hold/Pull-up hang
switch till 1200m is reached


Skill:
Pick 2 things you need to work on alternate
Gymnastic skill work for 10 minutes


Metcon: Open 16.2
As many reps as possible in 20 mins of:

25 toes to bars
50 double unders
15 Squat Cleans, 135/85

4 min time cap if you finish before keep moving
25 toes to bars
50 double unders
13 Squat Cleans 185/115lbs
25 toes to bars
50 double unders
11 Squat Cleans 225/145lbs
25 toes to bars
50 double unders
9 Squat cleans 275/175lbs
25 toes to bars
50 double unders
7 squat cleans, 315/205lbs Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

01-16-2017

New Website: www.crossfit-yelm.com

Regular hours Today!

Warm-up:
100 single jump ropes
bear crawl
crab crawl
wrist mobility
3x :20 sec ring hold
3x :30 sec active pull up hold (hollow position)
elbow mobility (bar behind the head)

Warm-up Push Press


Strength:
Wendler week 2
Push-Press 
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%


Metcon:
5 cycles: 
AMRAP in 3 mins of:
7 Deadlifts, 275/185lbs
14 Burpee Over bar

Rest 1 min between cycles
Restart where you left off each cycle


01-14-2017 "Hero DT"

New Website: www.crossfit-yelm.com





Hero DT

5 rounds for time of,
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lb
6 Push Jerks, 155/105lbs


01-13-2017

New Website: www.crossfit-yelm.com

Open gym at all class times today use your time wisley

Warm-up:
3 rounds each side
Stack 4 boxes on the 24" side 2 side by side then other 2 on top
partners on each side with a wallball under 14lbs
one partner volleys the ball over to the other team
they catch and then throw to their partner while doing a burpee and their partner tossing it over to the other team repeating the process.

video posted on CF Yelm Facebook page



Metcon:

Can be done as a partner WOD or individual.
Partner 1 runs while the other works,

6 rounds:
400m Run
Dice Roll

6 Rounds for time of:
400m Run
Pick two dice different colors
1st dice rolled will be 6 different exercises
2nd dice rolled will be reps (10-20-30-40-50-60)

1st dice exercises
1= jumping air squats
2= push-ups
3= pull-ups
4= dips
5= walking lunges
6= double unders

Each participant Rolls the dice upon completion of each run.

Post total time and add your total reps, each person will be different

01-12-2017

New Website: www.crossfit-yelm.com


Mobility for 15 minutes



Warm-up:
High Skips down and back
Lunge with stretch down
Crab Crawl back
Scorpion Stretch
Rib Pulls
Lateral Lunges



Metcon:
For Time:
60 Kettlebell Swings, 50/35lbs
50 Box Jumps, 24/20in
40 wallballs, 20/14lbs
30 Pull-ups
20 Sit-ups
10 Power Snatches, 115/75lbs
Overhead walking lunges, 100ft  45/25lbs


01-11-2017 "Open 12.1"

New Website: www.crossfit-yelm.com


Warm-up:
Arm Circles
5 Wall climbs with push up
Roll out lats and triceps
Shoulder mobility
Elbow Mobility

Warm-up Push press

Strength:
Wendler week 1
Push Press
65-75-85%
5 reps


Metcon:

Open WOD 12.1

As many Reps as Possoble in 7 minutes of:
Burpee

This Workout begins from the standing position.  The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.

Score is total reps completed in 7 Minutes.




01-10-2017 "Nasty Girls"

New Website: www.crossfit-yelm.com


Warm-up:
15 PVC Pass Thrus
Prayer stretch
10 lateral Lunges
10 Archer Push-ups
10 Primal Pull throughs
10 Overhead squats with bar

Go Over Pos.1 and 2

Skill/Strength:
10 min EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
This is a complex


Metcon:
Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans, 135/95lbs


01-09-2017

New Website: www.crossfit-yelm.com


Warm-up:
500m row
bear crawl down 
crab crawl back
10 Push ups in bear crawl position
Shoulder mobility 
15 strict presses with bar


Strength:
Wendler week 1 
Push Press Series
5 reps @ 65% 1RM
5 reps @ 75% of 1RM
5 reps @ 85% 1 RM


Metcon:
12 minute Amrap:
5 Pull-ups
10 wallballs 20/14lbs
10 double unders
5 Pull ups
10 wallballs
20 double unders

keep going and adding 10 double unders till time is up


01-07-2017 "Hero T.U.P"

New Website: www.crossfit-yelm.com


B-Fit at 8am
CrossFit at 9am
Open Gym at 10am


Metcon:
15-12-9-6-3 reps, for time of:
Power clean, 135/95lbs
pull-ups
Front Squat, 135/95lbs
Pull-up


01-06-2017

New Website: www.crossfit-yelm.com


Warm-up:
High Kicks Down and back
Side shuffle down and back
x2

5 Ring rows
5 Primal Pull through with push up
5 Jumping Air Squats
x2


Partner Metcon:
20 minute AMRAP
2000 m row

Then max rounds with the remaining time. (Split however you want 1 working at a time)

30 abmat sit-ups
30 kettlebell swings (Advanced 53lbs Inter 35lbs Novice 26lb
30 Wallballs (advanced 20lb/10ft Inter 14lb/10ft Novice 10lb/9ft
100m Bumper plate farmer carry - partners can share as much or as little as they like- Advanced 45lbs Inter 25lbs Novice 25lb dbs)

Record total rounds after the row
Scale Guide: 3-7 rounds

01-05-2017

New Website: www.crossfit-yelm.com


Mobility for 15 minutes coach led

Warm-up:
Move that weight
Start at the boxes move weight to other side of the gym
you go I go, then bring the weight back.
Partner up:
2x 35lbs
2x 25lbs
3x 15lbs
3x 10lbs


Strength:
7 Minute EMOM
1 Shoulder Press
2 Push Press
3 Push Jerk

75% of your 1 rep max


Metcon:
7 rounds for time of:
10 Sumo Deadlift High Pulls, 95/65lbs
10 Ring Dips


01-04-2017

New Website:  www.crossfit-yelm.com

Warm-up:
Team up: 3 ppl
1 on the rower
1 doing med ball cleans
1 holding a plank
switch every min for 6 minutes


Skill Work:
2 minutes work then switch

Pick two elements that you need to work on and practice
for 12 minutes


Metcon:
Complete as many rounds as possible in 7 mins of:
30 Double Unders
8 Power Cleans 95/65lbs
8 Pistols

Checkout:
See challenge board for details


01-03-2017

New Website: www.crossfit-yelm.com


Warm-up:
15 Kettle bell swings
10 Strict presses w/kb on each arm
5x handstand holds (wrists/head through/side to side)
Wrist mobility

Go over positions and spine as well as dip.

Strength:
You have 15 minutes to find
Push Press
5-5-3-3-1-1-1

Find your 1 rep max


Metcon:
3 rounds for time of:
400 m Run
15 Squat Snatches, 75/55lbs
9 Handstand Push-ups

20 min time cap 1 second added for each uncompleted rep.


Check out Challenge wod:
100 Air squats for time

01-02-2017 "Stop the Slop Challenge WOD"

New Website: www.crossfit-yelm.com,


NORMAL HOURS ALL DAY!


Warm-up:
50 single jump ropes
10 Primal Pull Throughs with a push-up
10 Supermans and 10 Hollow rocks
Beat swing for 5 reps x 5 sets


Strength: 8 Min EMOM
Alternating
3 Overhead Squats
5 Toes to Bar

Metcon:
21-18-15-12-9-6-3 reps, for time of:

Wall Ball, 20/14 lbs
Deadlift, 115/75 lbs
Box Jump, 24/20 in

18:00 min time cap. Add 1 second for every rep not completed.



12-31-2016 "Jag 28"

New Website: www.crossfit-yelm.com



Metcon:
Run 800m
--then--
28 kettlebell Swings, 2 pood
28 Pull-ups (Strict)
28 Double KB Clean and Jerk, 2 pood Each
28 Pull-up (Strict)
--then--
Run 800 m

12-30-2016

New Website: www.crossfit-yelm.com

Warm-up:
200m Row 1 partner
Plank hold with shoulder taps 2 partner
finish at 1200m


Metcon:
Partner WOD

Complete as many rounds as possible in 20 mins of:

6 Sprints, 100 ft (you go I go)
Partner Wheelbarrow, 50ft (25ft per person)
30 Push Press, 45/35lbs (split however you want)
Partner Wheelbarrow, 50ft (25ft per person)
20 Air Squats (Jumping) (split however you want)