Author: Coach Jeff

Get The Eggnog

New Ulm CrossFit – WOD

Warm-up

4:00

8 Lunges

10 Kip Swings

4 Dive Bombers

10 – 1 Leg Glute Bridge

Then

Coach led snatch warm-up

5 Shrugs, 5 Hi pull, 5 Muscle Snatch

5 Sn PP, 5 OHS, 5 Sn Balance

5 Hang Power Snatch

Mobility

Chest T Stretch on floor

Leg Across Body

Child’s Pose

Weightlifting

OTM x 10

2 x 3 POS Power Snatch @ 45%

Then 10:00 to find Hvy 1

Power Snatch (1 x 1)

Metcon

Metcon (Time)

4 Rounds

8 Fr. Rack Lunges 95/65

4 Power Snatches 95/65

8 Burpees Over Bar

Rest 3:00

2 Rounds

8 Fr Rack Lunges 115/85

4 Power Snatches 115/85

8 Burpees Over Bar

Le Mans

New Ulm CrossFit – WOD

Warm-up

3:00 Row

-then-

3 Rounds

8 Squat Jumps

3 Strict Pull-ups

5 Push-ups

Mobility

Roller

Lats, Upper Back

Thoracic Opener w/ 10# Plate

Accessory Work

OT :90 x 4 – :30 Row Sprint

OTM x 4 – :30 Plate Squat Hold

OTM x 4 – :30 HSH

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP

40 Wall Balls 20/14

40 Calorie Row

40 HSPU
Scaled is 14/10 and DB OH PP

Home WOD

Metcon (AMRAP – Reps)

15:00

40 Air Squats

400m run or 100 Singles

40 Push-ups
When scoring, count the run or jump rope as 40 reps.

I’m Puttin’ In A Pool!

New Ulm CrossFit – WOD

Warm-up

3 Burpees

10 GM + 5 Back Sqt

3 Burpees

10 Elbows + 5 Str Pr

3 Burpees

10 SLD + 5 Fr Sqt

3 Burpees

5 H Sqt Cln + 5 Sp Jrk

Mobility

Deep Squat – Feet on wall

Knight Ham Str

Banded Shoulders

Accessory Work

10 EMOM

E: :30 Hollow Hold

O: :30 Plank

Weightlifting

Minutes (0-4)

1 Power Clean + 1 Pause Front Squat

+ 1 Push Jerk + 1 Split Jerk (45-55%)

Minutes (6-10)

1 Squat Clean + 1 Hang Squat Clean

+ 1 Split Jerk (55-70%)

Minutes (12-19)

1 Squat Clean + 1 Split Jerk (70%+)

Squat Clean and Jerk (Two Waves of Complexes, then build to hvy 1 over 8)

Where’s the cat?

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrugs

10 Alt Spidermans

5 Squats

Mobility

Sit and Reach

Figure 4

Accessory Work

Mini bands

2 Rounds of:

10R, 10L, 10F, 10B

10 Sqts, 10 GB, 10 BD

Then: EMOM 8

4 KB Hang Split Squats Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

25 Dubs

5 Pull-ups

6 Burpee Box Jumps

7 Bulgarian Split Squats (each)

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

25 Dubs or Singles or line hops

5 Bent over odd object rows

6 Burpees

7 Reverse Lunges each leg

Good Morning!

New Ulm CrossFit – WOD

Warm-up

4:00

15 Jumping Jacks

10 DB Strict Press (5ea)

8 Squat Jumps

4 Dive Bombers

Mobility

Pec on wall

Child’s Pose

Seated Forward Fold

Metcon

Metcon (Time)

Partner Wod

1000m Row

200 DB Snatch or C&J

200 Box Jump Over

1000m Row

You Cherry Pickers!!

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quads, K2C

SLK, Lat Lunge

Walkouts, Knee Up & Out

Duck Walk, Forward Lunges

High Knees, Butt Kickers

Mobility

Couch, Pigeon

Ankles,Calves

Accessory Work

400m Jog

200m Run

400m Jog

200m Run

200m Jog

200m Run

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Fast Nancy!

New Ulm CrossFit – WOD

Warm-up

3 Rounds (Mini Band)

10 Steps R, 10 Steps Left

10 Steps Front, 10 Steps Back

10 Banded Tempo Squats (3,3,0,0)

10 Glute Bridge w/ knee drive at top

Mobility

Roller-

Upper Back Arms Crossed

Upper Back Arms Overhead

Thoracic Opener

Weightlifting

Power Snatch (1 Power Snatch + 2 OHS)

OT :90 x 10 Building to Light/Mod

Metcon

Metcon (Time)

5 Rounds

15 OHS 115/85

15 Burpees Over Bar (Bar Facing)
Scaled is 95/55 and step over bar

Home WOD

5 Rounds

15 Wall Squats (hands up)

15 Burpee broad jumps

Chipperoo

New Ulm CrossFit – WOD

Warm-up

5:00

:20 Active Hang

8 Squat Jumps

150m Row

10 Alt Spiderman

Mobility

Coach Led PVC Drills

Metcon

Metcon (Time)

20 Strict Pull-ups

20 Wall Balls 20/14

20/16 Cal Row

30 C2B

30 Wall Balls 20/14

30/24 Cal Row

40 Pull-ups

40 Wall Balls 20/14

40/32 Cal Row

Accessory Work

CORE – 3 Rounds

30 Alt V-ups

30 Russian Twists

:30 Plank

Home WOD

20 Odd Object Bent Over Row to chest

20 Squat Jumps or Air Squats

200m Run

30 Odd Object Upright Row

30 Squat Jumps or Air Squats

300m Run

40 V-Ups

40 Squat Jumps or Air Squats

400m Run

All The Protein

New Ulm CrossFit – WOD

Warm-up

10 GM, 5 Back Squats, 20 Singles

10 Elbows, 5 Strict Press, 20 Singles

10 SLD, 5 Front Sqt, 20 Singles

Mobility

Banded Lats

Band Pull Aparts

Squat Hold

Weightlifting

Squat Clean and Jerk (10:00 Find Hvy 1 Then OT :30 x 10)

Squat Clean and Jerk (10:00 Find Hvy 1 Then OT :30 x 10)

Hvy 1 first, then take off 10 to 25# and hit 1 rep every :30 for ten.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

6 Power Cleans 155/105

75 Dubs
RX+ is 185/125 and 100 Dubs

Scaled is 115/85 and 100 Singles

Hangry

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

8 Squats

8 V-Ups

8 Floor Sweeps

Mobility

Roller –

Lats, Back, Thor Open

Accessory Work

15:00

A) :30 HSH or Walk

B) 4 Tempo Pistols :05

C) 5 Burpees

Metcon

Metcon (Time)

18-15-12-9-6-3

HSPU

Pistols

Burpees
Rx+ add 21 to the beginning.

Option to add (1-3) Bar MU to each round.

Home WOD

Metcon (Time)

18-15-12-9-6-3

Push-ups

Air Squats

Burpees
Feel free to do HSPU and pistols if you are able