04-17-2017

New Website: www.crossfit-yelm.com


MAY 1 Thru MAY 30 "Spring food challenge" will begin:
-Weight and measures
-Before and After pictures
-Strict Paleo Diet
-Challenges WOD each day
-Challenge WOD before and after for improvement
-AIRDYNE Challenge
-RUN Challenge
-Number of WODS done challenge
*Prize for most improved in all catagories
*COST $20


Warm-up:
2 Rounds
4 Turkish get ups
1 Rope Climb or 4 lay backs
10 Straight leg swings
10 Ring Push ups


Strength:
Wendler Week 4 Deload Week
DO NOT USE MORE WEIGHT
5 reps x 40%
5 Reps x 50%
5 reps x 60%


Metcon:
For time:
50 Deadlifts, 115/75lbs
50 Walking Lunges
40 Back Squats, 115/75lbs
40 Toes to Bars
30 Power Cleans 115/75lbs
30 Burpee Box Jumps 24/20in
20 Thrusters, 115/75lbs
20 Triple Unders


CrossFit Yelm