Yelm Wod Dogs

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





03-30-2017

New Website: www.crossfit-yelm.com

No Charity this week.... But here's your challenge.....  who has the best class time?  Take a picture each day and post it of your whole class being awesome!!!!

Also, Still taking $10 gift cards for Homeless Back Pack program for next weeks Spring Break in Yelm!!!  So if you want to give you still can.

END OF THE OPEN PARTY is Friday at 6:30 pm at Prairie Lanes in Yelm.

May 6th we will filling Back Packs for Thurston County Homeless Pro. Volunteers we need 15-20 to make it happen.  Carpooling from CF Yelm to Lacey at 9am will be back by 12pm latest.

MOBILITY 15 Minutes


Warm-up:
100 Single Jump Ropes
--then 2 rounds
10x heavy KB Swings
10x Back ext. or supermans
5 Deadlifts (start warming them up add weight on next round)

Metcon
For Time:
21 Deadlift, 225/185lbs
Run, 400 m
15 Deadlifts
Run, 400 m
9 Deadlift
Run, 400 m

03-29-2017

New Website: www.crossfit-yelm.com


No Charity this week.... But here's your challenge.....  who has the best class time?  Take a picture each day and post it of your whole class being awesome!!!!

Also, Still taking $10 gift cards for Homeless Back Pack program for next weeks Spring Break in Yelm!!!  So if you want to give you still can.

END OF THE OPEN PARTY is Friday at 6:30 pm at Prairie Lanes in Yelm.

May 6th we will filling Back Packs for Thurston County Homeless Pro. Volunteers we need 15-20 to make it happen.  Carpooling from CF Yelm to Lacey at 9am will be back by 12pm latest.


Warm-up:
Inch worm down
lunge with stretch back
--then 2 rounds--
10 Primal Pull Throughs
10 Ring Archer push-ups
10 Goblet Squats with 3 second hold at bottom
Wrist Mobility


Strength:
Overhead Squats
Week 1
65% X 5 reps
75% X 5 reps
85% X 5+ reps


Metcon:
For 3 Cycles:
Amrap in 4 mins of:
7 hang Power Cleans, 95/65lbs
7 Shoulder-to-Overheads, 95/65lb
7 Toes-to-bars

Rest 1 min between each cycle
start where you left off




03-28-2017

New Website: www.crossfit-yelm.com


No Charity this week.... But here's your challenge.....  who has the best class time?  Take a picture each day and post it of your whole class being awesome!!!!

Also, Still taking $10 gift cards for Homeless Back Pack program for next weeks Spring Break in Yelm!!!  So if you want to give you still can.

END OF THE OPEN PARTY is Friday at 6:30 pm at Prairie Lanes in Yelm.

May 6th we will filling Back Packs for Thurston County Homeless Pro. Volunteers we need 15-20 to make it happen.  Carpooling from CF Yelm to Lacey at 9am will be back by 12pm latest.



Warm-up:
Partner up:
A. Plank hold/B. 2 turkish get ups switch when get ups are done.
done when each partner has Planked 5x

Skill Work:
With a continuosly running clock perform:
1 Pull-up and 1 Handstand Push-up in the first 1 min.
2 Pull-up and 2 HSPU in the 2nd 1 min
3 Pull-ups and 3 HSPU in the 3rd 1 min

Continuing this for as long as you are able


Metcon:
5 rounds for time of:
Overhead walking lunge, 45/25lb plate, 50ft
12 Burpees

03-27-2017

New Website: www.crossfit-yelm.com

No Charity this week.... But here's your challenge.....  who has the best class time?  Take a picture each day and post it of your whole class being awesome!!!! You have till Monday at 5pm to get your BINGO cards in!!!!!  5 points per Sheet for you team!!!

Also, Still taking $10 gift cards for Homeless Back Pack program for next weeks Spring Break in Yelm!!!  So if you want to give you still can.

END OF THE OPEN PARTY is Friday at 6:30 pm at Prairie Lanes in Yelm.

May 6th we will filling Back Packs for Thurston County Homeless Pro. Volunteers we need 15-20 to make it happen.  Carpooling from CF Yelm to Lacey at 9am will be back by 12pm latest.



Warm-up:
high skips down and back
side shuffle down and back
--3 rounds of:
5 Primal Pull through's
10 Beat swings
15 Overhead Squats with bar
(Second & Third  round add weight)


OPEN is OVER!!!
Strength Cycle to begin!!!  Whoop Whoop!!!

Strength:
Find your 1 RM Over head squat from the rack!
(We will be starting Wendler Cycle M-W-F)
You have 15 minutes to make it happen!!!

Coaches set a TIMER!


Metcon:
For time: No Rack!
20 Front Squats, 205/145lbs
30 Box Jumps, 30/24"
40 Kettlebells swings, 50/35lbs
50 Wall Balls, 20/14lbs


03-25-2017 "Linda"

New Website: www.crossfit-yelm.com


Metcon:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x body weight
Bench press, 1x bodyweight
Clean, 0.75% x bodyweight

Set up three bars and storm through for time.


03-24-2017 "Open 17.5"

New Website: www.crossfit-yelm.com

WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items:
-Top Roman Beef and Chicken
-Austin Paenut Butter Crackers/Lemon Ohs
-5oz Tuna Cans
- Nally Chili original
-Chef Boyardee Beef Ravioli
-Quaker instant oatmeal
-Kirkland Organic Chocolate milk boxes
-Kirkland organic crips apple juice
-TreeTGop Organic Applesauce
-Dole fruit cups
-Kirkland Microwave popcorn
-Instant Mac and cheese

Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!  Debbie Stillwell will be by to pick up GC for students for Spring Break next week.  Thank you (Bring in before 31st)

Thank you for helping out our kids in Yelm!



Warm-up:
5 rounds
20 Single Unders (progress to double unders for rounds 4 and 5)
10 Primal Pull Throughs with push up
5 Lateral Lunges
3 Thrusters

Each Round increase the weight on the thruster and go from singles to doubles for the last 2 rounds.

Prep your calves & ankles for this event.  

Quick transitions. Try to keep this quick in order to keep your time fast.  Rest while doing your jump rope by going a little slower than taking long transition breaks. 

Steady on the thrusters at first you may want to crush the thrusters fast, but that will get to you after a few rounds.  We are dealing with 90 thrusters here and those will add up fast.  Go slow and steady on the thrusters throughout this event.


Metcon:
10 Rounds for time of:
9 thrusters 95/65lbs
35 double unders

Recovery:
Hydration
Light bike or row 1000 meters


03-23-2017 "Partner WOD"

New Website: www.crossfit-yelm.com

WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items:
-Top Roman Beef and Chicken
-Austin Paenut Butter Crackers/Lemon Ohs
-5oz Tuna Cans
- Nally Chili original
-Chef Boyardee Beef Ravioli
-Quaker instant oatmeal
-Kirkland Organic Chocolate milk boxes
-Kirkland organic crips apple juice
-TreeTGop Organic Applesauce
-Dole fruit cups
-Kirkland Microwave popcorn
-Instant Mac and cheese

Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!  Thursday Debbie Stillwell will be by to pick up GC for students for Spring Break next week.  Thank you

Thank you for helping out our kids in Yelm!




Warm-up:
3 minutes of practicing double Unders
--then--
2 rounds of:
Walking stretch lunge down 
Side shufle down and back 4x
10x Primal Pull Throughs 

MOBILITY:
10-15 minutes
Metcon:
Partner WOD

In teams of 2, complete as many rounds as possible in 24 minutes of:
15 Box Jumps 24/20"
10 Push-ups
100m Sprint (to the first tree in parking lot and back)

Complete the WOD using the "tag in, tag out" system so that while one partner completes a element the other partner rests and visa versa. You go I go!!!!



03-22-2017

New Website: www.crossfit-yelm.com

WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items:
-Top Roman Beef and Chicken
-Austin Paenut Butter Crackers/Lemon Ohs
-5oz Tuna Cans
- Nally Chili original
-Chef Boyardee Beef Ravioli
-Quaker instant oatmeal
-Kirkland Organic Chocolate milk boxes
-Kirkland organic crips apple juice
-TreeTGop Organic Applesauce
-Dole fruit cups
-Kirkland Microwave popcorn
-Instant Mac and cheese

Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!  Thursday Debbie Stillwell will be by to pick up GC for students for Spring Break next week.  Thank you

Thank you for helping out our kids in Yelm!


Warm-up:
1 Minute of Pull-ups
1 Minute of Goblet lateral lunges
1 Minute Med ball Cleans
1 Minute Plank


Mobility: 10 minutes


Metcon:
5 Rounds
12 DB Snatches (6 each arm)
40 Double Unders


03-21-2017 "Hero Donny"

New Website: www.crossfit-yelm.com

WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items:

-Top Roman Beef and Chicken
-Austin Paenut Butter Crackers/Lemon Ohs
-5oz Tuna Cans
- Nally Chili original
-Chef Boyardee Beef Ravioli
-Quaker instant oatmeal
-Kirkland Organic Chocolate milk boxes
-Kirkland organic crips apple juice
-TreeTGop Organic Applesauce
-Dole fruit cups
-Kirkland Microwave popcorn
-Instant Mac and cheese

Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!  Thursday Debbie Stillwell will be by to pick up GC for students for Spring Break next week.  Thank you

Thank you for helping out our kids in Yelm!




Warm-up:
10 Leg Swings each
15 Heavy KB Swings
10 Hollow Rocks
15 Cat/Cow


Skill/Strength:
Every 1:30 for 12 minutes, alternating between:
3 Squat Cleans
5 Gymnastic Weaknesses

Metcon:
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155lbs
Burpee


03-20-2017

New Website: www.crossfit-yelm.com


WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items that they get
I will have a sample of a complete weekend homeless back pack at the gym Monday

I will post those items on Tuesday on the website and blog for you go buy.  Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!

Thank you for helping out our kids in Yelm!


Warm-up:
50 double unders
10 primal pull throughs
15 PVC Pass throughs
10 Lateral lunges
3x on wall with wide handstand on wall head through
10 jumping air squats


Metcon:
20 minute time cap (Choose your weights wisley)
1 bar/ you load your next weight

For Time:
50 Overhead Squats, 45/35lbs
100 Ab Mat Sit-ups
25 Overhead Squats, 115/75lbs
50 Toes to bar
10 Overhead Squats, 185/135lbs
20 GHD Sit-ups




03-18-2017 Hero Brenton"

New Website: www.crossfit-yelm.com

Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS



Metcon:
5 rounds for time of:
Bear Crawl, 100ft
Standing Broad Jumps, 100ft
Do 3 Burpees after every 5 broad jumps.  If you;ve got a twenty lb vest or body armor, wear it.

03-17-2017 "Open 17.4"

New Website: www.crossfit-yelm.com



Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS




Warm-up:
8-10 minutes
10 Straight leg raises each leg
5 lateral lunges each side
3 deadlifts, progressing to heavier weight each round
5 push-up to downward dog

Each round, increase the weight on deadlift so that you end at working weight.


Metcon:
13 min Amrap
55 deadlifts, 225/155lbs
55 wallballs, 20/14lbs 10-9ft target
55 calorie row
55 handstand push-ups



03-16-2017

New Website: www.crossfit-yelm.com


Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS



Mobility 10 minutes


Warm-up:
100 Singles
--then--
2 rounds
10 Lunges with a stretch
10 1 leg Deadlift with kettlebell
10 1 Arm snatches (5 each)



Metcon:
15 minute Amrap
2 Turkish Get ups, alternating Arms, 35/26lbs
3 Wall Walks
4 Lateral Shuffles, 10 meters



03-15-2016

New Website: www.crossfit-yelm.com


Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS



Mobility for 10 minutes


Warm-up:
Scorpion stretch
Lateral lunges
Primal Pull Thrus


Metcon:
for 3 cycles:
AMRAP in 3 mins of:
3 Ring Push-ups
6 Goblet Squats
9 Kb Swings

Rest 1 min between each cycle
For each cycle continue where you left off.



03-14-2017

New Website: www.crossfit-yelm.com

Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed


Please NO FOOD DONATIONS



Warm-up:
10 Wall ball clean -then- Wall balls
10 Laying Leg swings
10 Hollow Rocks
10 Back Ext.

*Warm-up Clean and Thrusters*
Metcon:

You can only use 1 BAR!!!
Find a challenging weight that will make you better.
Should be a weight that you can do sets of 3 reps
at each movement,

For Time:
20 Deadlifts, 165/115
20 Power Cleans, 165/115
20 Hang Cleans, 165/115
20 Thrusters, 165/115
20 Push Presses, 165/115
20 Deadlifts,135/95
20 Power Cleans, 135/95
20 Hang Cleans, 135/95
20 Thrusters, 135/95
20 Push Presses, 135/95

03-13-2017

New Website: www.crossfit-yelm.com

Week 4 Charity

Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.

NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS


Warm-up:
3 rounds 
15 Jumping Lunges each leg
10 Archer push ups
5 Strict Pull-ups


Skill/Strength:
2 Minutes Double Unders (Sub 20" box jumps)
1 Minute Rest
2 Minutes Pistols Squats (Sub air Squats)
1 Minute Rest
2 Minutes Muscle-ups (Sub Pull-up)
1 Minute Rest
2 Minutes Handstand Push-up or Walk distance (Sub push-ups)


Metcon:
Complete as many rounds as possible in 12 mins of:
6 Power Clean and Jerks 95/65lbs
9 Knees to Elbows
12 Burpees (Bar Facing)s