Yelm Wod Dogs

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





07-27-2016 "Nancy"

New Website: www.crossfit-yelm.com


NO CLASS AT 5:30pm or 6:30pm Thursday night!!!

Warm-up:
roll out lat (30-45 seconds per side)
prayer stretch with pvc (30 sec each side)
x8 baby get up (light weight or no weight)
x10 lateral lunges
:30 sec goblet squat hold
10 primal pull throughs
5 snatch balances (light weight)
x2 rounds


Metcon:
5 rounds for time of:
run, 400m
15 overhead Squats 95/65lbs


07-26-2016

New Website: www.crossfit-yelm.com


Warm-up:
Use a ball and roll out the back of the shoulder :30seconds
Thin red band: x10 each
Face pull (hands shoulder level connected to the rig and row with elbows high shoulder level pull to chin)
Band pull apart not on the rig (hands shoulder high pull the band apart arms straight out)
Lateral raise: connect to the rig down low pull x10 each side up to shoulder level out to side
x3 rounds


Skill Work:
Beat Swing
Butterfly Swing
5 minutes of practice

Warm: #2
Triplanier hip ext.
x10 Cat /Cow
x10 Hollow Rocks

Metcon:
For 3 cycles:
AMRAP in 5 minutes of:
30 Double Unders
20 Walking Lunges
10 Toes-to-Bars
Rest 1 min between cycles
Start where you left off



07-25-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 Straight Leg Raises with core activation
15 Single leg squat patterns (5 each position) each lag
(5 touch backs/ 5 knee ups/ 5 boulder squats)
10 Goblet Squats
2 rounds

Strength:
you have 15mins
Back Squat
Find your 1 rep max 

Warm-up:
10 reps primal pull throughs
10ft Crab walk
Muscle-up work at your level
5x Deadlift warm-up


Metcon:
7 Minute AMRAP
2 Deadlifts    225/155lbs
1 Muscle-up
4 Deadlifts
2 Muscle-ups
6 DL
3 MU
8 DL
4MU
10 DL
5 MU
and so on

07-23-2016 "Hero COE"


NEW WEBSITE: www.crossfit-yelm.com


Metcon:
10 rounds for time of
10 Thrusters 95/65lbs
10 Push-ups on rings

07-22-2016

New Website: www.crossfit-yelm.com


NO INSANITY CLASS TODAY NO CROSSFIT CLASS AT 5PM Today!!!

GYM CLOSED AT 5pm TODAY ONLY!!!

Warm-up:
Partner up:
Kettlebell swings and rowing
A: Row 150 meters then switch
B: KB Swings

Ends when you get to 150 KB Swings

Metcon:
AMRAP 15 Minutes
15 Snatches 75/55#
Box Jumps 24/20"

Partner A does snatches while partner B does box jump. When partner A is done with snatches they switch. Your score is the number of box jumps completed.

07-21-2016

New Website: www.crossfit-yelm.com

NO Insanity Class on FRIDAY at 5:30AM
NO CrossFit Class on Friday at 5PM




MOBILITY FOR 15 MINUTES

Warm-up:
High knee with a stretch (squeeze knee to chest)
Tactical Frog on the wall
Running stretches on box
Leg swings laying on the ground


Metcon:
For Time:
1.5 mile Run

07-20-2016

New Website: www.crossfit-yelm.com

NO INSANITY CLASS TODAY OR FRIDAY!!!

NO 5PM CROSSFIT CLASS FRIDAY!



Warm-up:
10 Lunges with a stretch
10 Goblet squats
10 Single leg swings
with your bar put behind your head and raise your elbows


Strength:
Deload week
Wendler back Squat
40% 50% 60%
x5 reps each

Metcon:
30 Hang Power Cleans, 115/75lbs
15 Ring Dips
3 Rope Climbes
--Then--
3 Rounds of:
10 hang Power Cleans, 115/75lbs
5 Ring Dips
1 Rope Climb



07-19-2016

New Website: www.crossfit-yelm.com

NO Insanity class at 5:30am Wednesday or Friday
NO 5pm CrossFit class Friday

Warm-up:
High Kicks down and back
butt kickers down and back
broad jump down and back

stretch out calves and hammies

Skill Work:
Go over pose running

Banded run with a partner
3x each
Run Outside


Metcon:
100 Double Unders
--then--
4 rounds of:
4 bar muscle ups
8 deadlifts, 225/165lbs
--then--
Run 800 meters




07-18-2016 "Dirty thirty"

New Website: www.crossfit-yelm.com

This week is De load week on your back squat do not lift more weight then what is recommend.


Warm-up:
Straight Leg raises 15 each leg
Lateral Lunges
10 rolling pistols
10 KB single Straight leg DL

Strength:
Week 4 De Load WEEK!
1x5 of
40%
50%
60%


Metcon:
For Time
30 reps of each
Box Jumps 24/20"
Jumping Pull-ups
Kettlebells swings 35/26lbs
Lunges
K2E
Push Press 45/35lbs
Back ext.
Wallballs 20/14lbsburpees
Double unders

07-16-2016 "Hero Josh"

New website: www.crossfit-yelm.com


For Time:
21 Overhead Squats, 95/65lbs
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups




07-14-2016

New Website: www.crossfit-yelm.com

Today is OPEN Gym all day means that you can do an WOD you want or make up a Strength that you missed.

Warm-up:
Bring Sally up song
Air Squats only!!


Strength:
Wendler week 3 
Back Squats
5 x 75%
3 x 85%
1 x 95%

Metcon:
Teams of two:

800 m Run (as a team)
40 Power Clean and Jerks 135/95lbs
20 box Jumps 30/24" 
400 m Runs (as a team)
30 Power Cleans and Jerks
30 Box Jumps
200 m Run (as a team)
20 Clean and Jerks
40 Box Jumps


***Alternate reps as needed with your partner, box jumps must stand up on top of box.
**One bar/1 box (this means you must load and unload weight as needed)





07-14-2016

New Website: www.crossfit-yelm.com

Warm-up:
Mobility Coach lead for 10-15 minutes
Lateral Lunges
Triplanier hip ext.
10 Air Squats
calf stretches

Skill:
Go over pose running

Metcon:
Each for time:
10x 100 m run
fastest sprint is your score

Walk to the corner of the parking Lot. When 3 2 1 Go is called run back to the gym and record your time. Walk back to the other side and wait for 3 2 1 Go.

Checkout:
Tababta Sit-ups with Abmat.
20sec work 10 secs rest 8 rnds
Lowest score is you score

07-13-2016

New Website: www.crossfit-yelm.com


Warm-up:
Rib Pulls
Primal Pull Throughs
10 Jumping Air Squats
10 Back ext. or supermans
10 Hollow Rocks

Warm-up Back Squat



Strength:
Wendler week 3 Back Squats
5x 75%
3x 58%
1x 95%

Go over bar Muscle ups and scales

Metcon:
10 Min Amrap
5 Bar Muscle ups
10 Thrusters , 135/95lbs






07-11-2016 "Diane"

New Websitewww.crossfit-yelm.com

Warm-up:
400 meter pose running as a group
Start with practice on the wall
then-
10 Medball cleans to wallball
10 Heavy KB goblet squats
10 Heavy swings
10 Strict Presses with the bar

** Go over positions of the clean and the foot work in the split jerk **

Skill:
10 Min Emom
2 Power clean + 1 Push Jerk

as heavy as posssible but keep the technique pretty.
Touch and Go on the cleans

Metcon:
21-15-9 reps for time of:
Deadlifts, 225/155lbs
Handstand Push-ups

07-10-2016

New Website: www.crossfit-yelm.com

Warm-up:
High knees down
Butt Kickers back
10 lateral lunges
10 good morings
Lunges with stretch mobility
Warm-up back squat

Strength:
Wendler week 3
Back Squat
1x5 at 75%
1x3 85%
1x1 95%


Metcon:

10-9-8-7-6-5-4-3-2-1
Hang Power Snatches 95/65
Toes to bar

07-09-2016 "Hero Donny"

New Website: www.crossfit-yelm.com



Please dont forget that Sunday we will be open from 10am-12pm for Ryan Coppers Fundraiser!

$10 to WOD
$1 for a hamburger/hot dog
$2 Taco Bar
$1 Water
$2 beer
$1 raffle tickets for basket of goodies
$10 for a massage


Hero Donny
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155lbs
Burpees