10-30-2015

New Website: www.crossfit-yelm.com


Warm-up:
50 single jump ropes
Inch worm down/ crab crawl back
15 Goblet squats with 3 second at bottom
15 Kb Russian swing
15 Good Mornings with bar

Warm-up Deadlift


Strength: Wendler
Deadlift
1x5 75%
1x3 85%
1x1 95%


Partner WOD 
4 rounds for time of:
40 Front squats, 75/45lbs
40 SDHP 
40 Push Press
200 Jump Ropes (Single)
Teams of two. Each sthlete does half the reps with the bar then hands the 
bar off.  The bar cannot be put back down for the enbtire workout.  Athlete 1 does 20 F squats to start while Athlete 2 rest. The the bar is passed to other athlete.

Paleo Challenge WOD
4 min. max Calorie Row
1 Min Rest
3 Min of C2B Pullups
1 Min Rest
2 Min B Squat (165/115)- out of rach
1 min Rest
1 Min Shoulder to Overhead (135/95)- Off the ground
LVL 3- Above
LVL 2 - Reg Pull-ups (115-95) Men & (80/65) Women
LVL 1 - Jumping Pullups, Air squats & (65/45) Shoulder to O/H M/W

CrossFit Yelm