tag:blogger.com,1999:blog-58485802189772028022024-03-14T10:36:07.645-07:00CrossFit Yelm WOD DogsWWW.CROSSFIT-YELM.COMYelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.comBlogger2198125tag:blogger.com,1999:blog-5848580218977202802.post-37462189206862827042017-06-11T17:40:00.003-07:002017-06-11T17:40:44.155-07:00ATTENTION!!!!!!<span style="background-color: black; color: white;">THIS BLOG IS NOW GOING DARK!!!!</span><br />
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; color: white;">THAT MEANS ALL INFO REGARDING CROSSFIT YELM WILL NOW BE ON <b>THE NEW WEBSITE.</b></span><br />
<b><span style="background-color: black; color: white;"><br /></span></b>
<b><a href="http://www.crossfit-yelm.com/" rel="nofollow"><span style="background-color: black; color: white;">WWW.CROSSFIT-YELM.COM</span></a></b>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-7588975490122935842017-06-09T21:13:00.002-07:002017-06-09T21:13:25.403-07:0006-10-2017 "FGB"<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: white;">3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.</span></span>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-53995067932387138582017-06-08T21:57:00.003-07:002017-06-08T21:57:22.140-07:0006-09-2017<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Strength/Skill Work:</span></b></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Squat Clean and Split Jerk</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">1 set of 5 reps @</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">65% 1RM</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">75% 1RM</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">85% 1 RM</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">15 minute time cap</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">if you don't finish no worries just move on</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<b><span style="background-color: black; color: white;">Metcon:</span></b><br />
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Partner ANNIE</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Switch when needed</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">100-80-60-40-20 reps of:</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Double Unders</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Sit-ups (abmat)</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">1 partner works</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">2 partner deadlift hold 185/155lbs</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">switch anytime or when the barbell is on the ground</span></span></div>
<div>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span></div>
<div>
<br /></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-8154173315045799422017-06-07T20:40:00.000-07:002017-06-07T20:40:04.629-07:0006-08-2017<br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Mobility for 15 minutes as a group</span></b></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Coaches choice</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Strength:</span></b></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 rep Back squat series</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">if your on track you will minus 10lbs from your 5 rep max</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 minute Amrap</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 Pull-ups</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 Back Rack Bulgarian Split Squats, 45/35lbs</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 meters Front Rack walking lunges 45/35lbs</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">20 Overhead Squats, 45/35lbs</span></span><br />
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com2tag:blogger.com,1999:blog-5848580218977202802.post-13601909433605334882017-06-06T21:33:00.000-07:002017-06-06T21:33:00.423-07:0006-07-2017 "Hero Coe"<span style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><br /></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><b>Strength: </b>15 minute time cap</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Clean & Jerk</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">1x5 at 65%</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">1x5 @ 75%</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">1x5 @ 85%</span></span><br />
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; color: white;"><b>Metcon:</b> Hero Coe</span><br />
<span style="background-color: black; color: white;">10 Rounds for time of:</span><br />
<span style="background-color: black; color: white;">10 Thrusters, 95/65lbs</span><br />
<span style="background-color: black; color: white;">10 Push ups (Rings)</span><br />
<span style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><br /></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><br /></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-89009580272878624852017-06-05T22:09:00.003-07:002017-06-05T22:09:59.612-07:0006-06-2017<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: white;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">15 Wall balls</span></span><br />
<span style="color: white; font-family: PT Sans, Helvetica Nue, arial, sans-serif;"><span style="background-color: black; font-size: 12px; white-space: pre-wrap;">25 Double unders</span></span><br />
<span style="color: white; font-family: PT Sans, Helvetica Nue, arial, sans-serif;"><span style="background-color: black; font-size: 12px; white-space: pre-wrap;">15 Goblet Squats</span></span><br />
<span style="color: white; font-family: PT Sans, Helvetica Nue, arial, sans-serif;"><span style="background-color: black; font-size: 12px; white-space: pre-wrap;">200m Runs</span></span><br />
<span style="color: white; font-family: PT Sans, Helvetica Nue, arial, sans-serif;"><span style="background-color: black; font-size: 12px; white-space: pre-wrap;">Warm-up Back squats</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: white;">Strength:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">Back Squat 20 rep series</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">if your on track you will be </span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;">subtracting 15lbs from your </span><span style="font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;">5 rep max</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: white;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Overhead Squats 155/105lbs</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">5 Box Jump Overs, 24/20in</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Thrusters</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">5 Power Cleans</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Toes-to-bars</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">5 Burpee Ring Muscle ups</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Toes-to-bars</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">5 Power Cleans</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Thrusters</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">5 Box Jump Overs, 24/20in</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">10 Overhead Squats</span></span><br />
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-49671354818637028452017-06-04T18:10:00.000-07:002017-06-04T18:10:05.615-07:0006-05-2017<div class="event-name" style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<br /></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<b><span style="background-color: black; color: white;">Strength/Skill:</span></b></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">15 minute Clock</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">Find your 1 rep Max</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">Clean and Jerk</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;"><br /></span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;"><br /></span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<b><span style="background-color: black; color: white;">Metcon:</span></b></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">3 rounds for time of:</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">Run, 400m</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">12 Deadlifts, 1x Body weight</span></div>
<div class="event-name" style="font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<span style="background-color: black; color: white;">21 Box Jumps, 24/20lbs</span></div>
<div class="event-name" style="background-color: #fcfdfd; color: #222222; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<br /></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-14988765063365374082017-06-02T20:21:00.000-07:002017-06-02T20:21:12.388-07:0006-03-2017 "Hero WES"<b><span style="background-color: black; color: white;">Gym hours are normal today</span></b><br />
<b><span style="background-color: black; color: white;"><br /></span></b>
<b><span style="background-color: black; color: white;"><br /></span></b>
<b><span style="background-color: black; color: white;">Wes</span></b><br />
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; color: white;">For Time:</span><br />
<span style="background-color: black; color: white;">Run (bumper plate), 25/15lbs, 800m</span><br />
<span style="background-color: black; color: white;">--then--</span><br />
<span style="background-color: black; color: white;">14 rounds</span><br />
<span style="background-color: black; color: white;">5 Strict Pull-ups</span><br />
<span style="background-color: black; color: white;">4 Burpee Box Jumps, 24/20in</span><br />
<span style="background-color: black; color: white;">3 Cleans, 185/135lbs</span><br />
<span style="background-color: black; color: white;">--then--</span><br />
<span style="background-color: black; color: white;">Run (Bumper Plate), 25/15lbs, 800 meters</span><br />
<br />
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;">
</span><span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;">U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.</span></span>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-52064250330533370822017-06-01T21:00:00.001-07:002017-06-01T21:00:17.700-07:0006-02-2017 "Two Face"<span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b>REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!</b></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b>NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!</b></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><br /></b></span><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><span style="background-color: #141414; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!</b></span></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: #141414; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>(We will be running a skeleton crew the rest of the week most coaches are volunteering)</b></span></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span><br />
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">100 Single jump ropes (dont snag)</span></span><br />
<span style="background-color: black; color: white;">10 lateral lunges</span><br />
<span style="background-color: black; color: white;">10 good mornings</span><br />
<span style="background-color: black; color: white;">10 beat swings on the rig</span><br />
<span style="background-color: black; color: white;">Go Over the WOD</span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Metcon Partner WOD</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">21-15-9</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Workout A</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Burpees</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Box Jumps, 24/20"</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">KB Swings, 50/35lbs</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">400m Run</span></span><br />
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; color: white;">Workout B</span><br />
<span style="background-color: black; color: white;">Pull-ups</span><br />
<span style="background-color: black; color: white;">Deadlifts 185/135lbs</span><br />
<span style="background-color: black; color: white;">Push Press, 75/55lbs</span><br />
<span style="background-color: black; color: white;">400m Run</span><br />
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Partners: one team member complete 21 of each "A" exercise while the other partner completes 21 of each "B" then team runs the 400M together. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then 400M run together, Then 15 and then 9 of each doing the same.</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="background-color: black; color: white;">
</span><span style="background-color: #fcfdfd; color: #222222;"><br /></span></span>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-26051409410953427682017-05-31T19:22:00.001-07:002017-05-31T19:22:24.486-07:0006-01-2017 "CrossFit Triathlon"<span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b>REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!</b></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b>NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!</b></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: black; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><br /></b></span><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><span style="background-color: #141414; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!</b></span></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="background-color: #141414; color: white; font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>(We will be running a skeleton crew the rest of the week most coaches are volunteering)</b></span></span><br />
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Mobility for 15 minutes</span></b></span><br />
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Lunge with a stretch</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">Scorpion stretch</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">10 Good Mornings with a bar</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">10 Overhead Squats with bar</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">warm-up back squats</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; color: white;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Strength:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">20 rep Back Series</span></span><br />
<span style="background-color: black; color: white;">Minus 20lbs from your 5 rep max or</span><br />
<span style="background-color: black; color: white;">repeat a weight you missed.</span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><b><span style="color: white;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">For Time:</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">1500m Row</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">800 m Run</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;">100 Double Unders</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-24133479381158145592017-05-30T21:46:00.000-07:002017-05-31T05:21:24.024-07:0005-31-2017 "Hero DG"<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Repeating our start WOD! Your times for the challenge are next to your names. Letss if you can beat your time!</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="color: white; font-family: lucida grande, lucida sans, arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!</b></span></span><br />
<span style="color: white; font-family: lucida grande, lucida sans, arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;"><b>(We will be running a skeleton crew the rest of the week most coaches are volunteering)</b></span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;"><br /></span></b></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Inch Worm Down the floor</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Crab Crawl back</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">10 Primal Pull Throughs with push up</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Prayer Stretch on a box for elbow mobility</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">10 Scaled HSPU with feet on the ground </span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Warm-up Push Press</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Coaches set a clock</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Strength:</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">15 minutes to find your 1 rep max</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">Push Press</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: white;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">10 minutes of:</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">8 Toes-to-bars</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">8 Dumbbell Thrusters, 35/20lbs</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;">12 Dumbbell Walking Lunges, 35/20lbs</span></span><br />
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
<span style="background-color: black; font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;"><span style="color: white;"><br /></span></span>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-57110585012032249132017-05-29T16:59:00.004-07:002017-05-29T16:59:49.592-07:0005-30-2017<span style="background-color: black; color: cyan;">We will continue with our 20rep series for a few more weeks.</span><br />
<span style="background-color: black; color: cyan;">Push Press re testing will be on Wednesday</span><br />
<span style="background-color: black; color: cyan;"><br /></span>
<b><span style="background-color: black; color: cyan;">TEEN KIDS CLASS ON TUESDAY ONLY THIS WEEK!</span></b><br />
<br />
<b><span style="background-color: black; color: white;">Warm-up:</span></b><br />
<span style="background-color: black; color: white;">200 meter run as a group with Wall ball</span><br />
<span style="background-color: black; color: white;">5 "Al" Kettle bell standing on box stretch</span><br />
<span style="background-color: black; color: white;">10 Goblet Squats</span><br />
<span style="background-color: black; color: white;">10 Windmill touching opposite toe and stand up</span><br />
<span style="background-color: black; color: white;">10 Hollow Rocks and supermans</span><br />
<span style="background-color: black; color: white;">10 lateral Lunges</span><br />
<span style="background-color: black; color: white;">Warm-up back squat</span><br />
<span style="background-color: black; color: white;"><br /></span>
<b><span style="background-color: black; color: white;">Strength:</span></b><br />
<span style="background-color: black; color: white;">20 rep Back Squat Series</span><br />
<span style="background-color: black; color: white;">If on track minus 25lbs off your 5 rep max or </span><br />
<span style="background-color: black; color: white;">repeat a 20 rep set that you failed on.</span><br />
<span style="background-color: black; color: white;"><br /></span>
<b><span style="background-color: black; color: white;">Metcon:</span></b><br />
<span style="background-color: black; color: white;">3 rounds for time of:</span><br />
<span style="background-color: black; color: white;">10 Hang Power Cleans, 135/95lbs</span><br />
<span style="background-color: black; color: yellow;">10 Bar facing over Burpees</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-87632188584394867602017-05-28T22:37:00.001-07:002017-05-28T22:44:35.375-07:0005-29-2017 "Murph"<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;">Today we HONOR those that have left us while defending our great country.</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;">We HONOR them by working out from 9-11am today</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;">GYM will be CLOSED the rest of the day.</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;">BBQ at 11am-1pm</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: orange;">This is Open to family friends and anyone wanting to remember those that us to early.</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;">MURPH:</span></span><br />
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;">For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. </span></span><br />
<span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;"><br /></span>
<span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;"><br /></span>
<span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;"><br /></span>
<span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;"><br /></span>
<span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">On June 28, 2005, Lt. Murph</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">–</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.</span><span style="background-color: black; color: cyan; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; text-align: justify;">—Murph Foundation </span><a href="https://murphfoundation.org/biography/" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: 18px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-align: justify; transition: 200ms ease; vertical-align: baseline;">“Biography”</a><br />
<div style="text-align: justify;">
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: cyan;"></span></span><br /></div>
<div style="border: 0px; box-sizing: border-box; font-family: "Source Sans Pro", sans-serif; font-size: 18px; margin-bottom: 2em; outline: 0px; padding: 0px; vertical-align: baseline; word-break: normal;">
<div style="text-align: justify;">
<span style="background-color: black; color: cyan;">Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.</span></div>
</div>
<div style="text-align: justify;">
<span style="background-color: black; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-67360454510503512452017-05-25T21:35:00.000-07:002017-05-28T22:37:41.663-07:00Saturday 05-27-2017 "Hero Paul"<div>
<br /></div>
<div>
<b><u><span style="background-color: black; color: white;">Metcon for SATURDAY!!!!!</span></u></b></div>
<div>
<span style="background-color: black; color: yellow;"><br /></span></div>
<div>
<b><span style="background-color: black; color: yellow;">Hero Paul</span></b></div>
<div>
<span style="background-color: black; color: yellow;">5 Rounds for Time of:</span></div>
<div>
<span style="background-color: black; color: yellow;">50 Double Unders</span></div>
<div>
<span style="background-color: black; color: yellow;">35 Knee to Elbows</span></div>
<div>
<span style="background-color: black; color: yellow;">Overhead walk, 185/155, 20 yd</span></div>
<div>
<span style="background-color: black; color: yellow;"><br /></span></div>
<div>
<span style="background-color: black; color: yellow;"><br /></span></div>
<div>
<b><span style="background-color: black; color: yellow;">Cash Out:</span></b></div>
<div>
<span style="background-color: black; color: yellow;">100 Jumping Jacks</span></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-69299022738132166802017-05-25T21:16:00.001-07:002017-05-25T21:37:14.762-07:00FRIDAY 05-26-2017 "Team America" "<span style="background-color: black; color: orange;">Some of you are ending your challenge today. If so you would need to come to 6:30am class and see Sunny or 9am 12 or 12;30pm class and see Lou. You all have your old photos on your own phones and your measurements to bring in. If you are ending your challenge Monday I will be at the gym at 8am setting up for the WOD and BBQ.</span><br />
<span style="color: orange;"><span style="background-color: black;"><br /></span>
<span style="background-color: black;">** There will be NO OPEN gym at 1:30pm today. However, Jack will be in the gym at 3pm till 6pm for OPEN GYM during those times.</span></span><br />
<span style="color: orange;"><span style="background-color: black;"><br /></span>
<span style="background-color: black;"><br /></span>
<span style="background-color: black;">Normal hours on Saturday!</span></span><br />
<span style="color: orange;"><span style="background-color: black;"><br /></span>
<span style="background-color: black;">Monday 9am-11am WOD 11am-1pm BBQ Bring a dish to share that will feed 5ppl. Thanks</span></span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<b><span style="background-color: black; color: yellow;">Spending 20 minutes</span></b><br />
<b><span style="background-color: black; color: yellow;">Strength: </span></b><br />
<span style="background-color: black; color: yellow;">Wendler Push Press Deload week</span><br />
<span style="background-color: black; color: yellow;">5x40% 5x50% 5x60%</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">Back Squat 20 rep series</span><br />
<span style="background-color: black; color: yellow;">If you are on track you are Minis 30lbs off your 5 rep max</span><br />
<span style="background-color: black; color: yellow;">If you missed a lift you are to repeat that weight till you hit all 20reps w/o setting the bar down.</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<b><span style="background-color: black; color: yellow;">Metcon:</span></b><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">" Team America" Outlaw July 4th</span><br />
<span style="background-color: black; color: yellow;">"In teams of two complete</span><br />
<span style="background-color: black; color: yellow;">100 KBS 24/16kg</span><br />
<span style="background-color: black; color: yellow;">50 Burpees</span><br />
<span style="background-color: black; color: yellow;">30 T2B</span><br />
<span style="background-color: black; color: yellow;">10 Snatches 155/105lbs</span><br />
<span style="background-color: black; color: yellow;">30 T2B</span><br />
<span style="background-color: black; color: yellow;">50 Burpees</span><br />
<span style="background-color: black; color: yellow;">100 Partner Wall Balls 20/14lbs</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><span style="font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;">Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The </span><span style="font-family: "lucida grande" , "lucida sans" , "arial" , sans-serif; font-size: 14.3px; white-space: pre-wrap;">only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots</span></span><br />
<div class="event-name" style="font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<div style="background-color: #fcfdfd; color: #222222;">
<br /></div>
<b><span style="background-color: black; color: cyan;">Cash Out:</span></b><br />
<span style="background-color: black; color: cyan;">1 Mile WALK</span></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-40780926638007993562017-05-24T21:56:00.000-07:002017-05-24T21:56:30.130-07:0005-25-2017<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: yellow;">MOBILITY:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Coach led mobility for 15-20 minutes</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: yellow;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">12 Minute AMRAP</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Handstand Walk, 10m</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">12 Pistols</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-59850709455273457542017-05-23T20:40:00.003-07:002017-05-23T20:40:49.867-07:0005-24-2017<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Memorial Day MURPH</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Monday May 29th 9am-11am</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-BBQ 11am-1pm</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Sign-up Sheet at the gym for Food</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Bring your own Adult beverage</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-This is open to all, guest, family and friends</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Ind. and Partner WOD</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Strength:</span></span></b><br />
<span style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Wendler Week 4 Push Press</span></span></span><br />
<span style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">5 reps @ 40%</span></span></span><br />
<span style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">5 reps @ 50%</span></span></span><br />
<span style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">5+ reps @ 60%</span></span></span><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Metcon:</span></span></b><br />
<span style="background-color: #444444; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 13px; white-space: pre-wrap;"><span style="color: yellow;">50 double-unders
40 back squats
30 pull-ups
20 shoulder to overhead 135/95
50 double-unders
40 back squats
30 pull-ups
20 shoulder to overhead 95/65
50 double-unders
40 back squats
30 pull-ups
20 shoulder to overhead 65/45
25 min time cap</span></span><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-84344315429792197632017-05-22T21:27:00.002-07:002017-05-22T21:27:34.752-07:0005-23-2017 "Open 15.4"<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Memorial Day MURPH</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Monday May 29th 9am-11am</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-BBQ 11am-1pm</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Sign-up Sheet at the gym for Food</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Bring your own Adult beverage</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-This is open to all, guest, family and friends</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Ind. and Partner WOD</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">Strength:</span></b><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">back Squat 20 rep series</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">if on track you will minus 35Lbs off your 5 rep max</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">if you missed your last 20 rep you are to repeat that weight.</span></span><br />
<b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></b>
<b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">Metcon:</span></b><br />
<b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></b>
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">Amrap 8 mins</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">3 Handstand Push-ups</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">3 Cleans, 185/125lbs</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">6 Handstand Push-ups</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">3 Cleans, 185/125lbs</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">9 Handstand Push-ups</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">3 Cleans, 185/125lbs</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></span>
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">HSPU go up by 3 reps each round</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">Cleans stay the same 3 reps</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></span>
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></span>
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><b>Cashout:</b></span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">3 rounds </span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">20 walking lunges</span></span><br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">10 Burpees</span></span><br />
<br />
<span style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></span>
<b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-73977688277334322122017-05-21T17:08:00.002-07:002017-05-21T17:10:00.574-07:0005-22-2017 "2013 LuRong WOD 1"<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Memorial Day MURPH</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Monday May 29th 9am-11am</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-BBQ 11am-1pm</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Sign-up Sheet at the gym for Food</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Bring your own Adult beverage</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-This is open to all, guest, family and friends</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Ind. and Partner WOD</span></b><br />
<b><br /></b>
<b style="background-color: black;"><span style="color: yellow;">Wa</span></b><b style="background-color: black;"><span style="color: yellow;">rm-up:</span></b><br />
<span style="background-color: black;"><span style="color: yellow;">Jumping Jack x25 Clap behind yourself and overhead</span></span><br />
<span style="background-color: black;"><span style="color: yellow;">Jumping Jacks - Hands go Forawrd and Back</span></span><br />
<span style="background-color: black;"><span style="color: yellow;">Long Lunge w/ Elbow to ankle turn over to knee in front look backwards point backwardsswitch legs x10</span></span><br />
<span style="color: yellow;"><span style="background-color: black;">Legs Wide, Tight tummy, Bend over and move arms like a speed skater</span></span><br />
<span style="color: yellow;"><span style="background-color: black;">Wide leg Push up (Hands on ground and walk them forward and Push up walk them back in and hold)</span></span><br />
<span style="color: yellow;"><span style="background-color: black;">Arm circles small and then med. then big and slow then switch directions</span></span><br />
<span style="color: yellow;"><span style="background-color: black;">Both Palms to sky then rotate your right palm down and switch x10</span></span><br />
<br />
<b><br /></b>
<b><br /></b>
<b><span style="background-color: black; color: yellow;">Wendler Week 4 Deload </span></b><br />
<span style="background-color: black; color: yellow;">Push Press</span><br />
<span style="background-color: black; color: yellow;">1x5 @ 40%</span><br />
<span style="background-color: black; color: yellow;">1x5 @ 50%</span><br />
<span style="background-color: black; color: yellow;">1x5+ @ 60%</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<b><span style="background-color: black; color: yellow;">Metcon: (Triplet tester 2013 LuRong Challenge WOD)</span></b><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">21-18-15-12-9-6-3 Reps for time of:</span><br />
<span style="background-color: black; color: yellow;">Wall Balls, 20/14lbs</span><br />
<span style="background-color: black; color: yellow;">Deadlift, 115/75lbs</span><br />
<span style="background-color: black; color: yellow;">Box Jumps, 24/20"</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">WB:</span><br />
<span style="background-color: black; color: yellow;">M-20/20/12</span><br />
<span style="background-color: black; color: yellow;">W: 14/14/8</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">DL:</span><br />
<span style="background-color: black; color: yellow;">M- 115/105/85</span><br />
<span style="background-color: black; color: yellow;">W- 75/65/55</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">BJ:</span><br />
<span style="background-color: black; color: yellow;">M- 24/20/16</span><br />
<span style="background-color: black; color: yellow;">W- 20/16/12</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;">18: Minute Time Cap. Add 1 second for every rep not completed</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: yellow;">Cash OUT:</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">200 Meter farmer carry with 20lbs each hand</span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">5 Manmakers</span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">100 meter farmer carry</span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">3 Manmakers</span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">50 meter farmer carry</span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">1 Manmaker</span></span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<br />
<div class="event-name" style="font-family: "lucida grande", "lucida sans", arial, sans-serif; font-size: 14.3px; margin: 10px 10px 0px; width: 310px;">
<br /></div>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-1327359630983159582017-05-19T21:55:00.000-07:002017-05-19T21:57:15.250-07:0005-20-2017 "Hero McGhee"<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">AMRAP 30 minutes</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">5 Deadlift 275/185lbs</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">13 Push-ups</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">9 Box Jumps 24/20"</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><b>Cash-out:</b></span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">400m run</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">10 Lunges</span><br />
<span style="background-color: black; color: yellow; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;">2 rounds</span>
<span style="background-color: #fafafa; color: #3f454e; font-family: "pt sans" , "helvetica nue" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><br /></span>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-31437448678191475232017-05-18T21:51:00.001-07:002017-05-18T21:51:47.442-07:0005-19-2017<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Memorial Day MURPH</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">Monday May 29th 9am-11am</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-BBQ 11am-1pm</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Sign-up Sheet at the gym for Food</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Bring your own Adult beverage</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-This is open to all, guest, family and friends</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;">-Ind. and Partner WOD</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: orange;">Open Gym today during all class times. Please use your time well. Make up a WOD that you missed or a Strength.</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: orange;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: orange;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Warm-up:</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Pick two things that you need to work on</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">EMOM for 6 minutes</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Alternate</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Strength:</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Wendler Week 3 Push-Press</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">5x 75% 3x85% 1 PLUS x95%</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Metcon:</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">Roll Dice and do work, AMRAP 15 Minutes</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">1 Roll Both must do the work</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">2 run 200m </span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">3 Get a drink of water</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">4 50 double unders</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">5 10 Lunges</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">6 10 Push-ups</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">7 10 Burpees</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">8 10 Squats</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">9 10 Sit ups</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">10 10 Wall balls</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">11 Touch someone and double reps they need to do on the next set</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;">12 Row 200m</span></span></b><br />
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></b>
<br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan;"><br /></span></b>Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-44940088468746043782017-05-17T19:56:00.001-07:002017-05-17T19:59:43.103-07:0005-18-2017<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">Memorial Day MURPH</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">Monday May 29th 9am-11am</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">-BBQ 11am-1pm</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">-Sign-up Sheet at the gym for Food</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">-Bring your own Adult beverage</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">-This is open to all, guest, family and friends</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;">-Ind. and Partner WOD</span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;"><br /></span></b>
<b style="background-color: #141414; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black;"><span style="color: orange;">Mobility Thrusday</span></span></b><br />
<b style="background-color: #141414; color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><span style="background-color: black; color: cyan;"><br /></span></b>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Warm-up:</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Butt Kickers</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Lunge with Stretch</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">10 Goodmornings with bar</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">10 Pause Squats with bar</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Strength:</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">20 rep Back Squat Series</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">add 5lbs to your last successful 20 rep</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">if your on track you will minus 40lbs from your 5 rep max</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Metcon:</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Partner up</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Move the required load from floor to overhead using any movement necessary:</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Men move #7000</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">ex. #75lbs for 94 reps, or 135 for 52 reps</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Women move #5000</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Ex. #45 for 111 reps, or #95 for 53 reps</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">If a male female pair: you must pick one bar one weight and move #6000</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Power clean and Jerk or Power snatch</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow;">Use any load you choose, as the reps will be scaled accordingly</span></span></span><br />
<span style="color: yellow; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: xx-small;"><span style="background-color: black;">Load must touch the floor and make a full lockout on each rep to count.</span></span><br />
<span style="color: yellow; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: xx-small;"><span style="background-color: black;">FUN!</span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"><span style="background-color: black; font-size: x-small;"><span style="color: yellow;"><br /></span></span></span>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-58010986998265373292017-05-16T21:11:00.001-07:002017-05-16T21:11:41.066-07:0005-17-2017 "Open 11.6/12.5"<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">Memorial Day MURPH</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">Monday May 29th 9am-11am</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">-BBQ 11am-1pm</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">-Sign-up Sheet at the gym for Food</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">-Bring your own Adult beverage</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">-This is open to all, guest, family and friends</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;">-Ind. and Partner WOD</span></b><br />
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;"><br /></span></b>
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: small;"><br /></span></b>
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;">Warm-up:</span></span></b><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">2 rounds</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">10 Ring Push-ups</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">10 Active shoulder Hangs from the bar</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">10 PVC Pass Throughs</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">Get upside down some how for :30sec</span></span></span><br />
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;">Strength:</span></span></b><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">Wendler Week 3 Push-Press</span></span></span><br />
<span style="color: yellow; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: black;">5x 75% 3x 85% 1+x 95%</span></span><br />
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;"><br /></span></span></b>
<b style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; font-size: small;"><span style="color: yellow;">Metcon:</span></span></b><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">As many reps in 7 minutes as you can of:</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">3 Thrusters, 100/65lbs</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">3 Chest-to-bar Pull-ups</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">6 Thrusters, 100/65lbs</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">6 Chest-to-bar Pull-ups</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">9 Thrusters, 100/65lbs</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">9 Chest-to-bar Pull-ups</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;">Reps continue to go up by 3 reps each round</span></span></span><br />
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;"><br /></span></span></span>
<span style="background-color: #141414; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: black;"><span style="color: yellow; font-size: x-small;"><br /></span></span></span>
Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-3697601279218789172017-05-15T21:41:00.000-07:002017-05-15T21:41:07.167-07:0005-16-2017 "Isabel"<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">Memorial Day MURPH</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">Monday May 29th 9am-11am</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">-BBQ 11am-1pm</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">-Sign-up Sheet at the gym for Food</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">-Bring your own Adult beverage</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">-This is open to all, guest, family and friends</span></b><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" /><b style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><span style="background-color: black; color: cyan; font-size: medium;">-Ind. and Partner WOD</span></b><br />
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: #fcfdfd; color: #222222; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><br /></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: yellow;">Warm-up:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">High Kick down and back</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Butt kickers down and back</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Single leg leg swings laying down x15 each leg</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">15 Goblet Squats</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">15 KB Swings</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Warm-up Back Squats</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: yellow;">Strength:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">20 Rep Back Squat series</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Add 5lbs to your last successful 20 rep or redo your last failed. </span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">If you are on track you will minus 45lbs from your 5 rep max total</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><b><span style="color: yellow;">Metcon:</span></b></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">For Time:</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">30 Snatches, 135/95lbs</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">Use 95lbs, 65lbs or a broomstick if needed</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><b><br /></b></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><b>Cash Out:</b></span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">6 minute Amrap</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">10 weighted step ups</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">10 Opposite hand opposite foot V-ups</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;">5 HandStand Push-ups (or accumulate :45sec Handstand hold)</span></span><br />
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<span style="background-color: black; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px; white-space: pre-wrap;"><span style="color: yellow;"><br /></span></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0tag:blogger.com,1999:blog-5848580218977202802.post-35889755892857069372017-05-14T18:12:00.003-07:002017-05-14T18:12:25.059-07:0005-15-2017 "Dirty Thirty"<b><span style="background-color: black; color: cyan; font-size: large;">Memorial Day MURPH</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">Monday May 29th 9am-11am</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">-BBQ 11am-1pm</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">-Sign-up Sheet at the gym for Food</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">-Bring your own Adult beverage</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">-This is open to all, guest, family and friends</span></b><br />
<b><span style="background-color: black; color: cyan; font-size: large;">-Ind. and Partner WOD</span></b><br />
<br />
<br />
<br />
<b><span style="background-color: black; color: yellow;">Warm-up:</span></b><br />
<span style="background-color: black; color: yellow;">100 Single Jump Ropes</span><br />
<span style="background-color: black; color: yellow;">-then- 2 rounds</span><br />
<span style="background-color: black; color: yellow;">10 Primal Pull Throughs</span><br />
<span style="background-color: black; color: yellow;">15 Wallball Push-Press</span><br />
<span style="background-color: black; color: yellow;">10 Back Ext. or Supermans</span><br />
<span style="background-color: black; color: yellow;">15 Dumbbell Push Presses</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<b><span style="background-color: black; color: yellow;">Strength:</span></b><br />
<span style="background-color: black; color: yellow;">Push-Press Wendler Week 3</span><br />
<span style="background-color: black; color: yellow;">5 reps @ 75%</span><br />
<span style="background-color: black; color: yellow;">3 reps @ 85%</span><br />
<span style="background-color: black; color: yellow;">1+ reps @ 95%</span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; font-family: "Lucida Grande", "Lucida Sans", Arial, sans-serif; font-size: 14.3px; white-space: pre-wrap;"><b><span style="color: yellow;">Metcon:</span></b></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">For Time:</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">30 reps of the following</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Box Jumps, 24/20in</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Jumping pull-ups</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Kettlebell Swings, 35/26lbs</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Lunges</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Knees to Elbows</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Push-Press 45/35lbs</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Back Ext</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Wall balls 20/14lbs</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Burpees</span></span><br />
<span style="color: yellow; font-family: Lucida Grande, Lucida Sans, Arial, sans-serif;"><span style="background-color: black; font-size: 14.3px; white-space: pre-wrap;">Double Unders</span></span><br />
<span style="background-color: black; color: yellow;"><br /></span>
<span style="background-color: black; color: yellow;"><br /></span>
<br />Yelm WOD Dogshttp://www.blogger.com/profile/15968017936225810080noreply@blogger.com0