Daily WOD

Thunder

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

10 Lat Lunges

5 Strict Press + 5 Elbows

10 Jumping Jacks

5 SLD + 5 Fr. Squats

10 Sit-ups

5 Hang Squat Cleans

Mobility

Low Lunge

Squat Hold

Fr. Rack on wall

Weightlifting

OTM x 3 (3) Tall Cleans (Light)

OTM x 3 (2)Hang Squat Clean (Mod)

OTM x 3 (1) Squat Clean (Build)

Hang Clean

Squat Clean

Metcon

Metcon (Time)

3 Rounds

30 Box Jumps 24/20

20 Squat Cleans 95/65

10 Lateral Burpee Over Bar

Flamethrower

New Ulm CrossFit – WOD

Warm-up

4 Rounds

20 Singles

10 Hollow Rocks

8 MB Thrusters

4 Push-ups

Mobility

Ankle – Squat Hold

OH Thor Roll

Accessory Work

10 Alt. EMOM

E: 1-4 Eccentric HSPU

O: 3 MB DL + 1 MB Squat CLean

+ 3 MB Fr. Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

2-4-6-8-10-12-14…

(x10) Dubs

HSPU

M.B. Squat Cleans 20/14
Scaled: (x10) Singles, DB PP, 14/10

Round Up

New Ulm CrossFit – WOD

Warm-up

4:00

4 Walkouts

6 Leg Raises

8 Reverse Lunges

8 Suitcase DB DL

Mobility

Low Lunge

Warrior Squats

Accessory Work

8 EMOM Both moves each minute

6-10 Pause Push-ups

(:01 at top – :03 at bottom)

4 Alt. Pause DB Snatch

(Pause in receive)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds 3:00on 1:00off

12 Alt DB Snatch 50/35

12 Russian Twists 50/35

12 Plank DB Pull Through

12 Weighted Sit-ups
Scaled 35/25

Power Hour

New Ulm CrossFit – WOD

Warm-up

10 Jumping Jacks

5 Burpees

10 GM + 5 B. Sqts

10 Jumping Jacks

5 Push-ups

5 Str. Pr. + 5 Elbows

10 Jumping Jacks

5 Dive Bombers

5 SLD + 5 Fr. Sqts

Mobility

Fr. R on wall

Pec on wall

Fig 4 on wall

Couch

Metcon

Metcon (Weight)

20:00 Running Clock

0-4) Max Volume S2OH

4-6) Transition/Rest

6-10) Max Volume Front Squat

10-12) Transition/Rest

12-16) Max Volume KBS – R

16-20) Bonus Burpees*
Multiply weight by reps for volume. Each burpee is 20#

Happy Birthday Mel!

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrug

4 Dive Bombers

8 KB DL each side

Mobility

Couch

Low Lunge

5 to 6 min on roller

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

11 Dubs

9 K2E

19 MB Situps

40 Single Arm DB Snatch 50/35

CFG Open 20.5

New Ulm CrossFit – WOD

Warm-up

3 Rounds

150m Row

10 Alt Spiderman

5 Wall Squats

5 Pushups

Mobility

Pec – arm on wall

Tri Smash – Lax ball on wall

Fig 4 – feet on wall

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

Time Trial

New Ulm CrossFit – WOD

Warm-up

1:00 Light Row

10 PTTT

:45s Mod Row

10 Sit-ups

0:30 Fast Row

6 Walkouts

:15 Sprint Row

10 Lunges

Mobility

Chest T Stretch

Wall Shoulder Stretch

Calf Pole Stretch

Weightlifting

Floor Press

10 reps @ 65%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

2 reps @ 85%

On the 2:00

Floor Press

Metcon

This workout can be either a flow session or a sprint. Anyone in the Open can sub the Max Cal Row for a Conversational Row in the time remaining.

Metcon (Calories)

On the 5:00 x 4

3:00 AMRAP

50 Dubs

25 Sit-ups

12 Push Ups

Max Cal Row
Score is Calories Rowed

Sc) 100 Singles, Knee Pushups

Rising Tide

New Ulm CrossFit – WOD

Warm-up

20 Singles

5 Good mornings – Elbow Rotations

10 Sit-ups

5 Sn. Grip PP – OHS

8 Push-ups

5 SLD – Hang Muscle Snatch

20 Singles

Mobility

Squating Wall Circles

Pike w/Bent Knee

Accessory Work

EMOM x 12

1) 8 Hollow Rocks + 8 Supermans

2) Upside down Practice

ex) HSW, 12-18 Shoulder Touches, Around the Worlds, Seated DB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP With a Partner

20 cal Row

20 Box Jump Overs (24/20)

20 Hang Power Snatch (95/65)

*20 Burpees after each round

*Add 10 reps to each movement after each round

* One person work as other rest.
Sc) Box Step-overs, 75/55

Juiced

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrugs

8 Lunges

6 PTTT

6 Squat Jumps

Mobility

Front Rack Wall Stretch

Low Lung Hip Opener

Weightlifting

5 x 3 Pause Front Squat on the 0:90s

3 sec lower and 3 sec pause in the base

Pick a weight about 65-75% 1 rm use across 5 sets

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

6 Chest to Bar

8 Back Squats 135/85

8 Toe to Bar

4 Front Squats 135/85
Sc) Jumping C2B, 95/65, TAH

Tractor Pull

New Ulm CrossFit – WOD

Warm-up

1:00 Row

8 PTTT

1:00 Row

8 Gorilla Squats

1:00 Row

5 Inch Worms

Mobility

1min ea

Childs Pose

Calf Roll

Hamstring Roll

Accessory Work

5 x 250m Row

1) 24 s/m

2) 26 s/m

3) 28 s/m

4) 30 s/m

5) 32 s/m

Metcon

Metcon (Time)

For Time 50/35 Cal

35 Dubs

6 Burpees over the Rower

12 Pulls on the Rower

CAP: 20:00
Sc: 40/25 Cal, 2x Singles, Burpee