Yelm Wod Dogs

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





12-05-2016 "Dirty Thirty"

New Website: www.crossfit-yelm.com

Warm-up:
Lunge stretch down and back
Scorpion Stretch
Rib Pull
15 Goblet Squats


Strength:
15 minute  Time Cap
Back Squat
5-5-3-3-1-1-1


Metcon:
For Time:
30 reps of each movement
Box Jumps, 24/20in
Jumping Pull-ups
Kettlebell Swings 35/26lbs
Lunges
Knees to Elbows
Push Press 45/35lbs
Back Ext. or Supermans
Wall Balls 20/14lbs
Burpees
Double Unders


12-03-2016 "Lakewood Four"

New Website: www.crossfit-yelm.com

For Time:
800m Run
23 Pull-up Burpees
101 Box Jumps 24/20"
400 M Run backwards
121 Push-ups
135 abmat sit ups
800m Run
9 Ground to Overheads 185/135

In memory of the slain Lakewood Police Officers on 11/29
Rep counts or the number of children left behind as well as their badge numbers.  The movements are used in the tests performed by officers. 

12-02-2016 "Deck of Cards"

New Website: www.crossfit-yelm.com

Today is Open gym all day this means that during any class time you make up a WOD that you missed or do a Strength.

CLOTHING ORDERS ARE DO TODAY AS WELL AS PAYMENT!!!!!

Warm-up:
Partner twists with a wallball x10 each way
Partner squats with wallball between x10
Partner Wheel barrow 25 feet then switch back


Metcon: Partner WOD
Deck of Cards

Each Numbered card is face value, Aces are 11 reps and face cards are 10 reps
Joker is carry your partner 100 feet

Your partner does one card you do the next card.


Hearts= Push-ups
Spades= Box Jumps
Diamonds= Sumo Deadlift High Pull with KB
Clubs= Walking Lunges



12-01-2016

New Websitewww.crossfit-yelm.com

Dont forget that clothing orders are due Friday and paid!!

Mobility:
15 minutes of coach led mobility

Warm-up:
High Knees down and back
Side shuffle down and back
10 Primal pull throughs
10 lateral Lunges

Running stretches

Metcon:
For time:
4 Rounds of:
Run 200 meters
25 Abmat Situps
--then--
Rest 1 min
--then--
3 rounds of:
10 Burpees
15 Wallballs 20/14lbs
20 Kettlebell Swings 50/35lbs

11-30-2016

New Website: www.crossfit-yelm.com

Clothing Orders are due by Friday with payment

Warm-up:
10 Jumping Lunges
Leg Swings with core activation x15 each leg
10 Back Extensions
10 Good mornings with bar

warm-up deadlift

Strength:
Deadlift
5-5-3-3-1-1-1


Metcon:
20 Minute Amrap
5 handstand Push-ups
7 Toes to bar
10 Dumbbell/Kettlebell Snatches 35lbs

11-29-2016

New Website: www.crossfit-yelm.com


Clothing orders as well as monies are do by Friday Dec 2nd.


Warm-up:
Banded sideways walk (in mobility drawer)
10 meters down and back

Pigeon Mobility
Turkey walk


Skill Work:
5-10 Minutes Pistol Practice
Do Mobility towards improving your pistols position, or work on box pistols, negatives, rocking pistols, or pistols

Metcon:
15 Thrusters, 135/95lbs
75 Double unders
20 Thrusters 95/65lbs
100 Double unders
30 Thrusters 65/35lbs
125 Double unders

Post Care:
5 minutes mobility

11-28-2016

New Websitewww.crossfit-yelm.com

CLOTHING ORDERS ARE DUE NO LATER THEN FRIDAY!

Warm-up:
100 Single Jump Ropes
10 Push-up Primal pull throughs
10 Goblet squats with a pause
with a bar go through the clean and jerk movement

Skill/Strength:
Emom 10 mins alternating
2 cleans plus 1 jerk


Metcon:
10 Min AMRAP
Run, 800m
1 Bar muscle up
1 Front Squat, 185/125lbs
2 BMU
2 F. Squats, 185/125lbs
3-3
4-4
5-5
6-6

Optional Post Care:
Bike tabatas for 2 mins
:20sec on :10sec off

11-26-2016

New Website: www.crossfit-yelm.com

Hero Adrian
7 rounds for time of:
3 Forward rolls
5 Wall Climbs
7 Toes to bar
9 Box Jumps 30"

11-25-2016 "Thanksgiving with the girls"

New Website: www.crossfit-yelm.com

Today is 6:30am and 9am ONLY!!!

Metcon:

In Todays WOD we will have typical holiday and visit a few family and friends house to help them celebrate their unique traditions.  You will have  a partner and each person will complete all reps.

For time:
Angie's House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air squats

Helens house
400m Run
21 kettlebell Swings 50/35lbs
12 Pull-ups
Frans House
15 Thrusters 95/65lbs

Nancys House
400 m Run
15 overheadsquats 95/65lbs
Grace/Isabel house
20 ground to Overhead 95/65lbs

Kellys House
400m Run
30 Box Jump 24/20lbs
30 wallballs 20/14lbs

11-24-2016 "HAPPY THANKSGIVING"

New Website: www.crossfit-yelm.com


6:30am and 9am classes ONLY!!!  Close for Turkey dinner!

Your Wallball makes a great Turkey!
Partner WOD
For Time:
Partner Carry, 200m
100 Kettlebell swings 50/35lbs (Partner holds wallball overhead)
100 ft Wheel barrel
100 AbMat Sit-ups with wallball over box
Partner Carry, 200m
100 Box jumps with wallball 20"
100 ft Wheel barrel
100 Ground to over your shoulder Wallballs
Partner Carry, 200m

11-23-2016

New Website: www.crossfit-yelm.com

Yelm Food bank FOOD DRIVE. Collecting Food through Thursday!

THANKSGIVING SCHEDULE
Thurday and Friday: 6:30am and 9am class closed rest of the day
Saturday Regular hours


Warm-up:
Circle up Stick game x3
If out first minute hold a plank till everyone's out
second time hold a squat
third time hold a hollow position

Pvc pass throughs
warm-up shoulders

Strength:
10 Min EMOM
Strict Pull-ups (ind a number and stay with it)
alternate
Handstand Push-ups (pick a number and stick with it)

Metcon:
Partner WOD
15 Minute AMRAP
--Full bear complex--
(if you drop the bar during round - start over)

1 Power Clean 95/65lbs
1 Front Squat
1 Push Press
1 back Squat
1 Push Press
Movements are seperate, dont string them together (such as squat clean and thruster in place o the first 3 movements) .....One partner rests, one partner does bear Complex, switch each round.
Go back and forthe recording 1 rep for each completes complex until the 15 minutes are up.



11-22-2016

New Website: www.crossfit-yelm.com

Thursday Thanksgiving Day and Friday Black friday class times are 6:30am and 9am ONLY!
Saturday Regular hours
Warm-up:
Arm Circles x 10 forward and backward
scorpion stretch with arm out to side for shoulder mobility
10 hand Release Push-ups

Warm-up your bench press
You have 20 minutes to Find:
Bench Press
3,3 2,2 1,1,1


Metcon:
or Time:
100 Double Unders
25 Toes-to-bar
25 Deadlifts, 225/155lbs
50 Box Jump Overs, 24/20"


11-21-2016

 New Website: www.crossfit-yelm.com

Thursday Thanksgiving Day and Friday Black friday class times are 6:30am and 9am ONLY!
Saturday Regular hours


Warm-up:
10 Push-up primal pull throughs
10 Pvc pass throughs
10 lateral Lunges
Squat mobility on the rig with band
Ankle mobility with band
10 Shoulder press behind the neck snatch grip

Strength:
Overhead Squats 15 min EMOM
1-3: 1 rep
4-6: 2 reps
7-9: 3 reps
10-12: 4 reps
13-15: 5 reps
Every 3 minutes add 1 rep. You will maintain the same weight or the entire EMOM.  So anywhere rom 60-75% o your max.  Form is paramount and reps come from the floor.

Metcon:
10 Minute Cindy Amrap
5 Pull-ups
10 Push-ups
15 Air Squats

11-18-2016

New Website: www.crossfit-yelm.com

Today is Open gym all day during all class times.  This means that you can make up any wod that you missed or strength during a class time.


Warm-up:
Tic Tac Toe with Wall Balls

Metcon: partner WOD
One partner works at time 
Rotate every 10 reps

For Time:
100 Box Jumps, 24/20"
100 Air Squats
100 Abmat Sit-ups
100 Push- ups
100 KB Swings 35/26lbs
100 Push Press, 45/35lbs
Run 400 Meters as a team


11-19-2016 "Hero Zimmerman"

New Website: www.crossfit-yelm.com

Hero Zimmerman

Complete as many rounds as possible in 25 mins of: 11 Pull Up (Chest To Bar)s 2 Deadlifts, 315 lbs 10 Handstand Push Ups

11-17-2016

New Website: www.crossfit-yelm.com


Mobility or 15 minutes coach led

Warm-up:
100 single jump ropes
:15sec prayer stretch x5
10 Pass throughs
10 H/R Push-ups
10 Air Squats
Crab Crawl

Warm-up any lifts for the wod you choose


Metcon:
you can choose between 

Brittany 
for time:

9 Squat Cleans,  RX 195/125,  Masters155/105lbs, Scaled 95/65lbs
28 Toes to bars, Scaled Knee raises
14 Thrusters RX 135/95lbs, Masters 95/65lbs, Scaled 65/45lbs
30 Calorie Row

or

EMOM 2 mins for 18 mins, alternating between:
3 Muscle ups
Handstand walk, 10 meters
L-Sit :45 seconds