Yelm Wod Dogs

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





02-25-2017 "Hero Abbate"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team name CrossFit yelm
Started Date 2-23-2017


Hero WOD
For Time:
Run 1 mile
21 Clean and jerks 155/105lbs
Run, 800m
21 Clean and jerks 155/105lbs
Run, 1 mile


02-24-2017 "Open 17.1"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team Name: CrossFit Yelm
Start Date 02-23-2017


Warm-up:
7 min amrap
Single or double unders x20 reps
Single straight leg drill x10 reps
Push-up primal pull throughs x10 reps
dumbbell weight lighter then what you will use
add weight to db each round


Metcon:
17.1

10 Snatches Dumb Bells 50/35lbs
15 burpee box jump overs
20 Snatches
15 BBJO
30 Snatches
15 BBJO
40 Snatches
15 BBJO
50 Snatches
15 BBJO

02-23-2017

New Website: www.crossfit.yelm.com

Sign up for the CrossFit Open: www.game.crossfit.com
Cost $20
Team: CrossFit Yelm
Start Date: 02-23-2017

Mobility for 15 minutes

Warm-up:
100 single jump ropes
lunge with stretch
Leg Swings
Bunny hops down and back
using the bands row with elbows out

Metcon:
Every 1:30 for 18 mins, alternating between:
Run, 200m
Row, 250 m
60 Double Unders

Scale to numbers you can achieve in 1:15 secons

02-22-2017 "WOD 22"

New Website: www.crossfit-yelm.com


Sign up for the CrossFit Open : www.games.crossfit.com
Team Name: CrossFit Yelm
Cost $20
Start Date 2/23/2017

Warm-up:
5 minutes extra of mobility
--then--
1 Person on the rower
1 person in plank hold
1 person kettlebell swings

switch every 200 meter till you reach 1800m
if only 2 ppl go to 1200m switching the elements each round


10 lateral lunges
10 Leg swings each leg
Scorpion Stretch



WOD 22
Partner WOD
At 11 minutes we will have a moment of silence for 1 minute to remember and Honors those no longer with us.

22 Double Unders
22 Burpees
22 Overhead walking lunges 45/25lbs
22 Hand Stand Push ups
400m Run
22 Ring Push-ups
22 Goblet Squats
22 Burpees
22 Double Unders

02-21-2017 "Fight Gone Bad"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team Name: CrossFit Yelm
Start Date: 2/23/2017


Warm-up:
5 minutes Mobility
Tabata rotate: 4 minutes total
:20sec on :10 sec rotate
Pull-up
Lunges
Ring Holds
Goblet Squats

Skill Work:
Go over Proper Rowing technique

Metcon:
Fight Gone Bad
 3 rounds for time of:
Wall Balls 20/14, 10ft
Sumo Deadlift High Pull, 75/55lbs
Box Jump, 20in for everyone
Push Press, 75/55lbs
Row (Calories)
Rest 1 minute

Rotate immediately to the next station every 1 minute the clock does not stop or reset between stations.


02-20-2017

New Website: www.crossfit-yelm.com


Sign up for the CrossFit OPEN: www.game.crossfit.com
Cost $20
Team CrossFit Yelm
Start Date 02-23-2017

Warm-up:
100 Single Unders
10 primal Pull throughs
10 Supine Ring Rows
Inch worm down the floor
crab crawl back

Skill Work:
6 minute EMOM
Hold 20 sec,
hollow position
superman position

Metcon:
5 rounds
5 Overhead Squats, 135lbs
10 Toes to bars
15 Dumbbell Hang Squat Cleans, 30/20lbs
20 Double unders





02-18-2017 "Hero Morrison"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit open: www.games.crossfit.com
Cost $20
Team name CrossFit Yelm
Start Date Feb 23rd


Hero Morrison:
50-40-30-20-10 reps for time of:
Wall balls 20/14lbs
Box Jumps 24/20in
Kettlebell Swing, 50/35lbs


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

02-17-2017

New Website: www.crossfit-yelm.com

Sign up for the CF OPEN: www.crossfit-yelm.com
Team Name: CrossFit Yelm
Cost $20
Starts Feb 23rd


Warm-up:
High Kick Down and Back
Side Shuffle down and back
High Knees Down and Back
x2
Partner up
Wall ball Chest passes x20
Wall ball Twists x20
Wall ball over the rig x20
x2


Metcon: Partner WOD
20 minute AMRAP
6 Sprints, 100 ft
Partner Wheelbarrow, 50ft (Sub Bear Crawl)
30 Push Press, 45/35 lbs
Partner Wheelbarrow, 50 ft
20 Jumping Air Squats


02-16-2016 "Elizabeth"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team Name: CrossFit Yelm
Start Date: Feb 23rd


Mobility Thursday
15 Minutes

Warm-up:
2 rounds
20x Heavy KB Swings
15 Goblet Squats
10 Primal Pull Thrus with Push up


Metcon:
"Elizabeth"
21-15-9, for time of:
Clean, 135/95lbs
Ring Dips

02-15-2017

New Website: www.crossfit-yelm.com

Sign up for the OPEN: www.games.crossfit.com
Cost $20
Team name CrossFit yelm
Start Date 2/23


Warm-up:
6 minute Amrap
5 Burpees
10 Pull-ups
20 Jumping Lunges


Skill Work:
PVC Game
(for 5 min)


Metcon
For time
500 Meter Row
Handstand Walk, 15 meters
50 Double Under
30 Pistols
50 Double Unders
Handstand Walk, 15 meters
500 Meter Row

Sub For handstand Walk
(accumulated of 2 minutes of handstand holds)
Sub for Double Unders
(150 single unders)



02-14-2017 Happy Valentines Day

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team Name CrossFit Yelm
Start date Feb 23rd

Warm-up:
3 rounds
50 double unders
10 DB Thrusters 
15 V-ups

Skill/Strength:
Gymnastic Work
spend 10 minutes working on what you suck at.

Metcon:
21-18-15-12-9-6-3:
Deadlift 185/135lbs
Lateral Jumps



02-13-2017

New Website: www.crossfit-yelm.com


Sign up for the CrossFit Open today!www.crossfit-yelm.com
Cost $20
Team name: CrossFit yelm
Start date: Feb 23rd


Warm-up:
10 min Amrap with a partner
200m run
One runs other works
30 wallballs


Metcon:
7 rounds for time of:
7 Power Snatches 95/65lbs
7 Snatch Balances
7 Overhead Squats


02-11-2017 Hero Blake"


New Website: www.crossfit-yelm.com

Sign up for the CrossFit Open: www.games.crossfit.com
Cost $20
Team Name CrossFit Yelm
Starts 2/23rd


Hero Blake
4 rounds for time of:
Overhead walking lunge with Plate 45/25lbs, 100ft
30 Box Jumps, 24/20in
20 Wall balls, 20/14lbs
10 Handstand Push-ups




02-10-2017

New Website: www.crossfit-yelm.com

Sign up for the CrossFit open: www.games.crossfit.com
Cost $20
Team Name CrossFit Yelm
Start date Feb 23rd

Today is OPEN Gym all day which means if you didnt find your max on your push press you need to do this today.  You can make up any WOD you want just be productive.

Warm-up:
Roll the dice with your partner
when you get 75 reps your done
2-4-6-8-10-12 equals Push-up
1-3-5-7-9-11 equals Lunges
Both must do the work

Partner Metcon:
15 minute AMRAP
50 Double Unders then
3 rounds of:
10 Burpees
20 Air Squats

Checkout:
Tabata Ab Mat Sit-ups


02-09-2017

New Website: www.crossfit-yelm.com


Sign up for the CrossFit Open: www.games.crossfit.com
Cost: $20
Team: CrossFit Yelm
Start Date: 2/23/2017


Mobility: 15 minutes


Warm-up:
10 Manmakers

Pushup
pull right hand
push up
pull left hand
jump forward
clean db or kb
thruster
= 1 rep


Metcon:
Emom 21 minutes alternating between
12 calories Rower
10 Deadlift, 225/155lbs
8 Toes to bar

02-08-2017 "Amy"

New Website: www.crossfit-yelm.com

Sign up for the OPEN: www.games.crossfit.com
Cost: $20
Team Name: CrossFit Yelm
Start Date: 2/23/2017


Warm-up:
High kicks down and back
Lunge with a stretch down
crab crawl back
Wrist mobility
Warm-up Squat Cleans


Skill/Strength:
Every 1 min for 14 mins, alternating between: 2-3 Muscle-ups 10 Squat Cleans


Metcon:
"Amy" 14-10-6 KB Swings 2 pood DB Thrusters 50#/35# (KB can be used) Pull-ups