Author: Coach Jeff

Fran

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Dive Bombers

5 MB Thrusters

10 Alt Spiderman’s

Accessory Work

12:00

Pull up practice

Kipping

Butterfly

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Detour

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Row

8 Air Squats

6 Push-ups

Mobility

Spiderman Position Hold

Couch

Wrists

Metcon

Metcon (Distance)

25AMRAP Row for meters

Starting with and OT 5:00 is a set of Burpees over rower

Rnd 1) 5, 2) 10, 3) 15, 4) 20, 5) 20

Score is meters rowed
RX+ start 15 and go up by 5’s

“Pogo Stick”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

6 Push-ups

8 Lunges

6 Step-ups

Goals

10 Minutes of work on goals.

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps 24/20

15 Burpees

9 Pull-ups
Rx+ is C2B and Burpee to target

Scaled is Step-ups and modified pull-ups

“Don’t Flip Out”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Air Squats

6 Push-ups

10 Sit-ups

Weightlifting

Deadlift (1×3)

Deadlift

Build to heavy TNG 3 rep

EMOM

8x 3

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

10 Deadlifts 155/105

15 Goblet Squats 53/35

20 Dubs
Scaled is 135/85 and 44/26

Cool Down

Banded Leg Stretches

“Land Slide”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

Accessory Work

10 x 2 Cluster Building

Squat Clean Thruster (10 sets of 2 building)

Also known as a Cluster.

Scaled may perform 2 reps of:

Power clean + Thruster

Metcon

Metcon (Time)

400m Run

21 Thrusters 115/85

400m Run

21 Bar Muscle Ups

400m Run

21 Thrusters 115/85
Scaled will be Jumping Muscle Ups and 85/55

“Break Down”

New Ulm CrossFit – WOD

Warm-up

4:00

5 Cal Row

8 Squat Jumps

6 Burpees

:15 HSH or Plank

Mobility

Banded Shoulders

Roll Lats

Accessory Work

8 Alt EMOM

E: 15 to 30 Sec HSH

O: 20 Sec Hollow Rocks

Metcon

Metcon (Time)

Accumulate 100 Strict HSPU GS

Every Break is 250 m Row
Rx+ is deficit. 45’s+25’s for men / 45’s for women

Scaled is 4″ riser. (25 plate plus abmat)

“Bar Hopping”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Spiderman

8 Wall Squats

6 Dive Bombers

8 KB Swings

Accessory Work

10:00 Bar Work (start empty)

0,1) 1 Sn Gr P Jrk + 2 Pause OHS

2,3) 2 Sn Drops + 2 M. Sn

4,5) 2 P Sn + 2 OHS

6,7) 2 Sqt Sn

8,9) 1 Sqt Sn

Metcon

Metcon (Weight)

On The 2:00 by 10 Sets

30 Dubs or Singles

2 Complex Reps of:

1 Squat Snatch +

2 OHS +

1 Power Snatch

Balls to the Wall

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

7 hollow rock/situp

6 Spiderman

5 Medball Thruster

Mobility

Pigeon Pose

Childs Pose on Ball

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

Med Ball Situps(20/14)

50′ OH Lunge after each set (50/35)
*Sc: 14/10 Med ball, 35/20 DB

* Single Arm Lunge, 25′ ea arm

Extra Credit

Not for Time:

50 Barbell Bicep Curls

50 Tricep Pull-downs

Happy Birthday Sean

New Ulm CrossFit – WOD

Warm-up

2 Rounds

8 Alt. Lunges

8 Alt. Single arm Russian Swing

8 Situps

8 Burpees

Then

200m Jog

Mobility

Chest T Stretch

Wall Shoulder Stretch

Metcon

Metcon (Time)

5 Rounds for time:

5 Turkish Getups

10 KB Snatches

15 Russian Twists

20 R-KBS

*100m run between rounds
Rx: 53/35 and above

Sc: 44/26

Cool Down

Childs Pose

Shoulder to the Floor

Wrist Stretch