03-24-2017 "Open 17.5"

New Website: www.crossfit-yelm.com

WEEK 5 Charity

Homeless Backpacks

WE HAVE KIDS THAT ONLY EAT AT SCHOOL!!  
NO FOOD AT HOME!!  
WE NEED YOUR HELP!

Every Friday our schools send home back packs with food for 140 students in the Yelm school district!!  When spring break or winter break happens they are sent for the week with a $10 gift card to safeway for food.

There specific food items:
-Top Roman Beef and Chicken
-Austin Paenut Butter Crackers/Lemon Ohs
-5oz Tuna Cans
- Nally Chili original
-Chef Boyardee Beef Ravioli
-Quaker instant oatmeal
-Kirkland Organic Chocolate milk boxes
-Kirkland organic crips apple juice
-TreeTGop Organic Applesauce
-Dole fruit cups
-Kirkland Microwave popcorn
-Instant Mac and cheese

Costco is a great place to pick up these items!

GIFT CARDS ARE IN HIGH DEMAND FOR BREAKS! $10 at Safeway!!!  Debbie Stillwell will be by to pick up GC for students for Spring Break next week.  Thank you (Bring in before 31st)

Thank you for helping out our kids in Yelm!



Warm-up:
5 rounds
20 Single Unders (progress to double unders for rounds 4 and 5)
10 Primal Pull Throughs with push up
5 Lateral Lunges
3 Thrusters

Each Round increase the weight on the thruster and go from singles to doubles for the last 2 rounds.

Prep your calves & ankles for this event.  

Quick transitions. Try to keep this quick in order to keep your time fast.  Rest while doing your jump rope by going a little slower than taking long transition breaks. 

Steady on the thrusters at first you may want to crush the thrusters fast, but that will get to you after a few rounds.  We are dealing with 90 thrusters here and those will add up fast.  Go slow and steady on the thrusters throughout this event.


Metcon:
10 Rounds for time of:
9 thrusters 95/65lbs
35 double unders

Recovery:
Hydration
Light bike or row 1000 meters


CrossFit Yelm