07-03-2015

New Website:  www.crossfit-yelm.com

Normal hours Today and Saturday
Today is OPEN gym during all class times, this means you can do any wod you want or make up a strength that you missed.


Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
10 Medball Cleans
10 Heavy KB Swings
10 Ring Rows
10 Front Squats with bar

Skill/Strength: 15 minutes into class
If you didnt do you 20 rep series 2x this week you need to do that.
Or
Every Minute on the Minute (12-minutes): Odd mins: 3 Hang Squat Cleans Even mins: 5 Strict Pull-ups


Metcon: 30 mins into class:
NEED 4PPL/ two per team

2 rounds of:

12 minute games
each ballcolor has a different penalty
5 reps of: Burpees, Push-ups, Tuck Jumps, Jumping Lunges
Head Shots = 20 Burpees
Each game gets 4 balls
1 minute break between games switch partners or teams around

Or

If you dont have enough ppl for dodgeball

Card game
Heart = Push-ups
Spade = Box jumps
Clubs = Sit-ups
Diamonds = Air Squats
Jokers = 20 Burpees
Face cards and Aces are worth 10
One partner runs 200 meters other works on the deck keep flipping till partner returns



CrossFit Yelm