Author: Coach Jeff

Sand, Sweat, and Burpees

New Ulm CrossFit – WOD

Warm-up

200 m Jog

3 Rounds

5 Medball Cluster

5 Walk Out

10 Situps

200m Jog

Accessory Work

Metcon (5 Rounds for time)

EMOM X 10

E: 16 Shoulder Touches

O: 100m
Score runs

Metcon

RX: Metcon (AMRAP – Reps)

EMOM x 20

1-min) HSW 10′ Unbroken Intervals

2-min) Sandbag Clean

3-min) Strict Toe to Bar

4-min) Burpee DB 20″ Step Up (50/35)
Score is total reps completed

Select a Sandbog you can comfortably complete 5+ reps within the minute

Sc: Wall Climbs, Med Ball Ground to Over Shoulder AHAP, Leg Raises, Unweighted Burpee Step Up

Cool Down

Banded Hamsting

Banded Samson

Banded Shoulder

Down and Dirty

New Ulm CrossFit – WOD

Warm-up

K2C

Quad

SLK

Knuckle Drags

Lat Lunges

Walk outs

Duck Walk

single leg DL

High Knees

Butt Kickers

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Banded Leg Stretches

Banded Shoulder Stretches

SS DT

New Ulm CrossFit – WOD

Warm-up

3 Rows

200m Row

5 Barbell Strict Press

8 Plyo Lunges

5 SLD

8 Hollow Rocks/Situps

Mobility

Thoras Opener

Lat Roll

Weightlifting

6 x 3 Jerk

Every 0:90s

Build to a heavy set of 3, Starting @ 60-65 % 1 RM Jerk

Jerk from rack

Metcon

Metcon (Time)

For Time:

1000m Row

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

1000m Row

155/105

20 min CAP
Sc: 115/75

Cool Down

Forearm Smash LAX

Banded Hamsting Stretch

Grrr Mondays

New Ulm CrossFit – WOD

Warm-up

4 min

5 Scap Shrugs

7 Push ups

9 R-KBS

Mobility

Spanish Squat Holds 3 x 0:15s

Wall Shoulder Stretch

Accessory Work

Every 0:90s

5 x 3 Eccetric Pullups 3-5 sec Lower

– 1:00 Rest-

5 x 12 Dumbbell Bent Row

Metcon

Metcon (2 Rounds for reps)

9 AMRAP

7 Pull ups

14 Goblet Squats 53/35

-2min rest

9 AMRAP

7 Ring Dips

14 A-KBS 53/35
Score Reps per AMRAP

Sc: Ring Rows, 44/26, and Box Dips

Deck of cards

New Ulm CrossFit – WOD

Warm-up

4:00

8 Sit ups

8 push ups

8 air squats

8 jumping jacks

Mobility

5:00 lacrosse ball or roller

Metcon (Time)

Deck of cards 30:00 cap

Hearts = kb swings (a) 53/35

Diamonds = DB snatch 50/35

Spades = kb rev. lunges 53/35

Clubs = burpee over DB

Quick Sand

New Ulm CrossFit – WOD

Warm-up

4:00

100 m jog

10 med ball thrusters

8 active spiderman’s

6 push ups

Then: Barbell warm up

Mobility

Couch 1:00

PVC leg swings 10 each direction

Thruster (6×3 )

Build to a heavy 3 rep thruster

6X3

Set 1) 60%

2) 64%

3) 68%

4) 5) 6) build

Metcon (Time)

20-15-10-5-10-15-20

Wall balls 20/14

Deadlifts 135/95
Scaled 14/10, 95/65

River Monster

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light, mod, fast row

8 forward lunges

8 sit ups

Mobility

T- stretch 1:00

Wall stretch 1:00

Goals

12 EMOM

pick two to alternate

Metcon (Time)

5 rounds for time

15/12 calorie row

15 sit ups

10 pistol squats alt.

5 burpee over rower
Scaled: pistols to target, burpee step over rower

Cool Down

3-5 minute row

“Dirty Dozen”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

4 Burpees

6 Tuck Jumps

8 SLD

10 Scap Shrugs

Weightlifting

Push Press (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

12 Box Jumps

12 T2B

12 DB Snatch 50/35
Scaled is Step-ups, TAH and 35/25

Bad to the bone

New Ulm CrossFit – WOD

Warm-up

4:00

8 push ups

8 air squats

8 active Spiderman’s

8 lateral lunges

Then Barbell warm up

Mobility

Couch 1:00 each

Wrist stretches :30 each

Accessory Work

12 minutes

upside down practice

Metcon (AMRAP – Rounds and Reps)

Ascending ladder for 10 minutes

1-2-3-4……

HSPU

Hang squat cleans 135/95
Scaled DB push press, 95/65

Speed Trap

New Ulm CrossFit – WOD

Warm-up

2 rounds

1:00 row

100 m jog

20 singles

Mobility

Child’s pose 1:00

Pike position calf pedals 1:00

Accessory Work

6 minutes

:30 dub practice

:30 rest

Metcon (Calories)

30 minute EMOM

1- 15 minutes

:30 max calorie row

15-30 minutes

100 meter sprint
Score is calories rowed