Author: Coach Jeff

Bravo

New Ulm CrossFit – WOD

Warm-up

4:00

5 Scap Push-ups

5 Push-ups

5 BB GM

5 Back Squats

5 Hang Sqt Clean

Mobility

Fr R on Wall

Squat Hold

Weightlifting

Lifting OT :90 Building across all sets with a score of Heavy 3, Heavy 2 and Heavy 1

Hang Squat Clean (3 x 3 Building)

Hang Squat Clean (3 x 2 Building)

Hang Squat Clean (2 x 1 Building)

Metcon

Metcon (Time)

4 Rounds

16 Box Jumps 24/20

8 Squat Cleans (# goes up)

1) 135/85 – 2) 155/95 – 3) 185/105 – 4) 205/125
RX+ 12 Box Jumps 30/24

1) 155/95 – 2) 185/105 – 3) 205/125 – 4) 225/145

Scaled Step-ups

1) 95/55 – 2) 115/65 – 3) 135/75 – 4) 145/85

Home WOD

Metcon (Time)

6 Rounds

16 Squat Jumps

16 V-ups

Alpha

New Ulm CrossFit – WOD

Warm-up

10 K2C

10 SLK

10 Quads

10 Sweep the floor

10 Lateral Lunges

10 Squats

300m Row

Mobility

Kneeling arm across chest

Seated forward fold

Couch

Metcon

Metcon (Time)

250m Row + 5 Burpees

500m + 10 Burpees

750M + 15 Burpees

1000m + 20 Burpees

750M + 15 Burpees

500m + 10 Burpees

250m + 5 Burpees
Rx+ Burpee Over Rower

Scaled, take out the first 250 and 500 round.

Home WOD

Metcon (Time)

200m Run + 5 Burpees

400m + 10 Burpees

600M + 15 Burpees

800m + 20 Burpees

600M + 15 Burpees

400m + 10 Burpees

200m + 5 Burpees

Deck Of Cards

New Ulm CrossFit – WOD

Warm-up

4:00

10 Jumping Jacks

10 Lateral Lunges

10 Scap Shrugs

10 Sit-ups

Metcon

Metcon (Time)

Deck Of Cards

Hearts = 10x Jump Rope

Diamonds = Back Squats 95/65

Clubs = :15 L Hang (can accumulate)

Spade = Reverse Lunge

TGIF

New Ulm CrossFit – WOD

Warm-up

4:00

3 Dive Bombers

6 Alt Spidermans

9 Wall Squats

12 Step-ups

Mobility

5:00 Athlete’s Choice

Goals

Choose a skill to work on for 14:00

Metcon

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Box Jump Overs 24/20

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats

Box Jump Overs 24/20

Rest till or stop at 10:00 then:

21-15-9

HSPU

Box Jump Overs 24/20
RX+ is: 2″ Def pushups, 18/26 Pistols, 4″/2″ Def HSPU and clear the box while jumping.

Scaled: Knees, Air Squats, OH Press and do 15-12-9 on the box jumps

Home WOD

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Plyo Lunges

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats or Air Squats

Plyo Lunges

Rest till or stop at 10:00 then:

21-15-9

HSPU or Push-ups again

Plyo Lunges
If you cap, add 1 second for every rep missed to that score. There will be three seperate scores.

Recovery Day!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Sit-ups

10 Wide Leg GM

10 Squat Jumps

10 Push-ups

Mobility

Scorpion 1:00

Child’s Pose 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

20 Alt V-Ups

20 – 1 Leg RDL

20 Russian Twists

20 Sec HSH or Plank

20 KBS – R
At Home – Sub KBS for Air Squats

Bad Things

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Suitcase DL

10 Leg Raises

5 1 Arm Press Ea

Mobility

Legs Up Wall 1:00

Open Book 1:00 Ea

Accessory Work

Row Sprints

Metcon (Distance)

Rowing

:30 On / 1:00 Off

8 Rounds
Score is total Meters

Metcon

Metcon (Time)

5 Rounds

20 Alt DB Snatch 50/35

20/16 Cal Row

20 TTB

Home WOD

Metcon (Distance)

Running

:30 On / 1:00 Off

8 Rounds
Score is total Meters

Metcon (Time)

If you have any of the above equipment, use it. Here are substitute moves if you don’t.

5 Rounds

20 Push-ups

45 Line Hops/Jumping Jacks

25 Sit-ups

Stitches

New Ulm CrossFit – WOD

Warm-up

4:00

10 Plyo Lunges

10 Scap Shrugs

10 Air Squats

10 Push-ups

Mobility

Calf On Pole 1:00 Ea

Couch 1:00 Ea

Pigeon 1:00 Ea

Accessory Work

Metcon (Time)

100m Run x 4 (:30 Rest between)

200m Run x 2 (:45 Rest between)

400m Run x 1

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
STRICT THIS TIME

Home WOD

Metcon (AMRAP – Rounds and Reps)

Do and score the running above. Then:

20 Amrap

400m Run

25 Air Squats
The run is 1 rep

Shake It Off

New Ulm CrossFit – WOD

Warm-up

25 Dubs, 5 GM, 5 B. Sqt

25 Dubs, 5 Elbows, 5 Strict Press

25 Dubs, 5 Fr. Sqt, 5 SLD

Mobility

PVC Front Rack

Ankles

Squat Hold

Weightlifting

Complex (5 sets)

1 Power Clean + 1 Front Squat + 1 Squat Clean+ 1 Split Jerk

Split Jerk (1 P. Cln + 1 Fr. Sqt + 1 Sqt Cln + 1 Sp. Jrk)

Score Heaviest

Metcon

Metcon (2 Rounds for time)

2 Sets of:

3 Rounds

35 Dubs

15 Hang Squat Cleans 115/85
RX+ is 50 Dubs & 135/95

Scaled is 50 Singles & 85/55

Target is 4:30 per set – Cap 7

3:00 Rest between sets

Home WOD

For weightlifting, do it if possible. If no equipment:

3 Sets of the following:

10 Lateral Step-ups Each Side

10 V-ups

10 Superman Rocks

Metcon (2 Rounds for time)

2 Sets of:

3 Rounds

50 Line Hops

30 Plyo Lunges
Do 3 Rounds and that time is score one, then rest 3:00 and do 3 more rounds, that is score two. Do Reverse Lunges instead of plyo if needed.

Partner WOD!!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

8 Push-ups

6 Sit-ups

8 Alt Spidermans

Metcon

Metcon (Time)

As a Team, Complete All Reps

100 Dubs

100 Cal Row

100 1 Arm DB Floor Press

100 DB Snatch (Alt)

100 DB Box Step-ups

100 Weighted Sit-ups

Forever

New Ulm CrossFit – WOD

Warm-up

Line drills 10 each

K2C

Quad stretch

Floor sweeps

Lateral lunges

3 Walk outs

200 m jog

Mobility

1:00 Calf pedal

1:00 Pike reach

Accessory Work

Run 4 X 400m

400m – 2:00 break

400m- :90 break

400m – 1:00 break

400m – done

Scaled: 200 meters

Metcon

Metcon (Time)

5 Rounds for time w/ 15 min cap

10 Thrusters 95/65

8 T2B

100 m run
Scaled: 65/35, 16 KAH

Home WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Tuck jumps

8 Leg raises

100m run