Yelm Wod Dogs

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





08-25-2016 Olympic lifting maxes

New Website: www.crossfit-yelm.com

Mobility:
10 Minutes of rolling stretching and mashing out!!!


Metcon:

Coaches set a clock!
Go over movements

Snatch: 1-1-1-1-1-1
Find your 1 rep max
you have 15 minutes

then

Clean and Jerk 1-1-1-1-1-1
Find your 1 rep max
you Have 15 minutes


08-24-2016

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
5 big circles forward then backward
inch worm down the floor
10x hand plank/R. elbow then L. elbow then back up to plank on hands/push-up (repeat)


Strength:
Wendler week 4 Deload
40% x5 reps
50% x5 reps
60% x 5 reps
**Do not go heavier


Metcon:
42 Medball Cleans, 20/14lbs
21 Bench Press, 1x body weight
30 Medball Cleans
15 Bench Press
18 Medball Cleans
9 Bench Press

***Share a Bench Press or if not going heavy do floor presses***

08-23-2016 "Mary"

New Website: www.crossfit-yelm.com

Warm-up:
High kicks down and back
crab crawl down/ bear crawl back
wrist mobility
ankle mobility
15 primal pull throughs

Metcon:
20 min AMRAP
5 Handstand push-ups
10 One legged squats, alternating
15 Pull-ups



08-22-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 PVC Pass throughs
10 Prayer stretch
3x :15 second hollow hold hanging on the bar (active shoulders)
10 Push-ups

2nd warm-up:
1 minute tissue prep (calves/hamstrings/quads)
10 SLR with core activation
5 1/2 kneeling rotation each direction
30x each leg single leg jump ropes


Strength:
Wendler week 4 DeLoad 
Shoulder Press also known as Strict Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

(do not use more weight)

Metcon:
21-15-9, for timeof:
Deadlift, 225/155lbs
Run, 800m 



08-20-2016 "Hero Bradley"

New Website: www.crossfit-yelm.com

10 rounds for time of:
Sprint, 100m
10 Pull-ups
Sprint, 100m
10 Burpees
Rest :30 sec


08-19-2016

New Website: www.crossfit-yelm.com

Warm-up:
Stick game left and right
(if it falls you owe an exercise)


Strength:
Wendler Week 3
Strict Press or Shoulder Press
75% x5
85% x3
95% x1

Metcon
Partner WOD 12 mins
3 squat clean thrusters 135/95lbs
6 chest to bar pull-ups
9 box jumps 24/20"
12 deadlifts 135/95lbs
15 mt climbers 2 count

alternate through the exercises



08-18-2016

New Website: www.crossfit-yelm.com

WATER! WATER! WATER!

Mobility for 15 Mins

Warm-up:
20x Leg swings
Ankle mobility
Wrist mobility
20 Heavy KB Swings
10 KB Goblet Squats

Metcon:
10 Min AMRAP
10 Pistols
2 Muscle-ups
4 Hang Power Cleans, 175/115lbs




3 rounds for time of: 50 Pistols, Alternating Legs 7 Muscle-ups 10 Hang Power Cleans, 175/115 lbs

08-17-2016

New website: www.crossfit-yelm.com

Warm-up:
10 Pass throughs
Wrist mobility
10 Primal Pull Throughs
3x :15sec handstand hold
10 Hollow Rocks
x2

Strength:
Wendler Week 3
Shoulder Press or Strict Press
75% x5
85% x3
95% x1

Warm-up Legs
Metcon:
3 rounds for time of:
400m Run
21 weighted box step ups 24/20" (as heavy as possible)
12 Toes to Bars

08-16-2016

New Website: www.crossfit-yelm.com

Warm-up:
Lunge stretch
Single leg deadlift Kb
1 arm kettlebell swings x10
Overhead squat on the wall x 10
back ext. x10
x2


Metcon:
5 rounds for time of:
9 Deadlifts, 135lbs
6 Hang Power Snatches, 135lbs
3 Overhead Squats, 135lbs



08-15-2016

New Website: www.crossfit-yelm.com


Warm-up:
3 min Amrap:
3 HSPU
6 Jumping Lunges
9 Hollow Rocks

Strength:
Wendler week 3
Strict Press
75% x5 rep
85% x3 rep
95% x1 rep


Metcon:
For 6 cycles: AMRAP in 2 mins of: 7 Push Press, 115/85 lbs 7 Front Squats, 115/85 lbs 10 AbMat Sit-ups Rest 1 min between each cycle.

08-12-2016

New Website: www.crossfit-yelm.com

OPEN GYM DURING ALL CLASS HOURS TODAY!

Warm-up:
200 M Overhead carry with wallball

with a partner
20 wallball twists (10 right, 10 left)
20 Chest passes total
20 abmat sit ups

Strength:
Wendler week 2
Strict Press
3x70%
3x80%
3+x90%

Metcon: Dice game with a twist (each pair gets 3 dice)
Partner wod
Use one color for what element your doing
Use another color (2 dice) for how many reps
1. Box Jumps 30/24"
2. Row for calories
3. Deadlift 225/155lbs
4. HSPU
5. Sit-ups
6. Medball clean wallball

08-11-2016

New Website: www.crossfit-yelm.com

Warm-up:
15 minute of mobility
--then--
Partner up
150 KB Swings
a. swings
b. rows to 200m
switch every 200m
stop once you and your partner reach 150 kb swings

Metcon:

A.10 min EMOM 
-farmer Carry Walk 20m, as heavy as possible 


B. Partner Workout
4 rounds "I go, you go"

10 Thrusters 95/65lbs
5 Burpees
10 Hang Power Snatches
5 Burpees
10 Front Squats
5 Burpees
10 Push Press
5 Burpees
-One person working at a time, rest while other person completes a full round

08-10-2016

New Website: www.crossfit-yelm.com

Warm-up:
High knees down and back
Side shuffle down and back
Butt kickers down and back
KB arm bar for 10 breathes
10 KB snatches each arm

Strength:
Wendler week 2 Strict Press
70% x3
80% x3
90% x3 plus

Metcon:
Amrap 20 minutes:
Run. 400 Meters
7 Muscle-ups

Scale the Muscle up number to what you are capable of

08-09-2016

New Website: www.crossfit-yelm.com

Warm-up:
Tissue prep on both side for :30sec each side
Conans (feet on box, hands close to the box, now walk around the box)
Bar work: bar down and up or your dip and drive with a split jerk x5
x3 work up in load on the jerk

Mobility:
banded
shoulder and hip
(on the rig and Triplanier with band)

Metcon:
EMOM 14 minutes (alternating)
1 Round of Cindy (5 pull-ups/10 Push-ups/15 Air Squats)
3 Squat Clean & Jerks

08-08-2016 "Fight Gone Bad"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
Scorpion Stretch 10 on belly 10 on back
10 Primal Pull Throughs
10 Ring Rows
x2 rounds

Strength:
Week 2 Wendler Strict Press
1x3 @ 70%
1x3 @ 80%
1x3 plus @ 90%

Warm up LEGS!!  lateral lunges
Metcon:
3 rounds, 1 minute per station
Wallball 20/14, 10ft
SDHP, 75/55lbs
Box Jumps, 20 in
Push Press, 65/55lbs
Row for Calories
Rest 1 minute
Rotate immediately to the next station every 1 min. the clock does not or reset between stations

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