Daily WOD

Because I Was Inverted

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

6 R-KBS

6 Plyo Lunges

6 Lat Raises

6 PTTT

Mobility

Pigeon Pose

Wall Shoulder Stretch

Accessory Work

Metcon (AMRAP – Reps)

50 Strict HSPU

Sc: Seated DB Pres

CAP 10:00
Everytime you break do 12 Hollow Rocks and 12 Super Rocks. For Scaled athletes mandatory break every 10 reps.

Metcon

Metcon (Time)

With a Partner for Time:

100 A-KBS 53/35

50 Goblet Reverse Lunges 53/35

10 Wall Climbs

80 A-KBS 53/35

40 Goblet Reverse Lunges 53/35

8 Wall Climbs

60 A-KBS 53/35

30 Goblet Reverse Lunges 53/35

6 Wall Climbs

40 A-KBS 53/35

20 Goblet Reverse Lunges 53/35

4 Wall Climbs
While one partner wall climbs the other will hold a handstand on wall.

SC: 44/26, OH Plate hold for HSH

RX+: 70/53, 100′-25′ HSW

Tap Dance

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

20 Singles

5 Band Pull Aparts

5 OHS with band overhead

5 Banded Good Mornings

Mobility

1:00 ea Squating Wall Circles

0:30 ea Wrist Stretch

Weightlifting

Choose Squat or Power

Squat Snatch (6 x 2 @ 80%)

Not TnG, OT :90

: Squat Snatch (2 x 3 @ 80%)

Not TnG, OT :90

Power Snatch (6 x 2 @ 80%)

Not TnG, OT :90

Power Snatch (2 x 3 @ 80%)

Not TnG, OT :90

Snatch Pull (5 x 3 @ 80%)

OTM, Tempo (:05)

Metcon

Metcon (AMRAP – Rounds)

12 AMRAP

20/15 cal Row

15 Plate Taps (25# Plate)

5 Wallballs

Sc: 14/10 | Rx+: 30/20
Add 5 Reps of Wall Balls each Round. Score Total Wallballs each round.

Throw Back

New Ulm CrossFit – WOD

Warm-up

Throw Back warm up

1:00 March in place

1:00 Jumping jacks

1:00 Point reaches

1:00 Singles

1:00 Steam engines

1:00 Lateral lunges :30 each

1:00 Arm circles :30 switch directions

1:00 1-2 Kick Punch :30 each side

1:00 Kick backs :30 each leg

1:00 Grape vine

Mobility

5-10 minutes your choice

Metcon (AMRAP – Reps)

“Old School Core”

Tabata 4 rounds each move. 16 minutes total

Weighted Standing Chops Left then Right

Standing straight arm and leg raises

OH head crunches *tip toes

Weighted stability crunch hold

Leg raises

Windmill Right then left

Tip Toe shoulders touches

Sit up chops

Metcon (Time)

DB snatches 50/35
RX+ 70/50

Crash Dummies

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 Row

10 Lateral step overs

8 Air squats

Mobility

5:00

Lacrosse ball or roller

Goals

10 minutes

Metcon

Metcon (Time)

Team of 3 with single DB 30:00 cap

60 Cal row

75 DB Thrusters 50/35

75 DB OH Lunges 50/35

60 Cal row , 60 DB Thrusters, 60 DB Lunges

60 Cal row, 45 DB Thrusters, 45 DB Lunges

60 Cal row, 30 DB Thrusters, 30 DB Lunges
Sc. Fr. Lunges 35/20

Four Letter Word

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PTTT

3 Dive bombers

10 High knees

10 Butt kickers

Mobility

T-stretch :30 each

Banded rib stretch on rig :30 each

Weightlifting

High-Hang Snatch (6 x 3 (:02 pocket, :02 catch))

High Hang Snatch 6 X 3 on the :90

Pausing in the pocket :2 then :2 pause in catch, concentration is on the positions in the pauses. Stay light to focus on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Hang Snatches 135/95

10 Wall balls 20/14

15 Box jump overs 24/20
Sc. 95/65, 14/10, step overs

Train Wreck

New Ulm CrossFit – WOD

Warm-up

4:00

10 Banded good mornings

8 Push ups

20 Banded monsster walks

8 Barbell press

Mobility

Wall stretch 1:00

pigeon 1:00 each

Weightlifting

Shoulder Press (1 x 1)

12:00 to find max

()

Metcon (Time)

For time with 20:00 cap

50 Dubs

40 Deadlifts 135/95

30 Burpee over bar

20 HSPU

10 Ring dips

20 HSPU

30 Burpee over bar

40 Deadlifts 135/95

50 Dubs
Sc. 100 singles, 95/65, step overs, DB push press, box dips.

RX+. 185/135 DL, bar facing bob, 50′ HSW

MS – Golden Eagle

New Ulm CrossFit – Mayhem Strength

Warm-up

3 rounds

20 cal bike

15 Single leg RDL R/L

15 Push Up

15 lateral box step ups R/L

Accessory Work

Max Height Box Jump

Weightlifting

Back Rack Lunge (5 x 10)

Use a light weight

– Alternate each leg (5 left/5 right)

– Step out and step back for each rep

– Maintain a vertical torso and remember to drive through the lead foot.

Gymnastics

Weighted Pull-ups (Max weight for 1 rep)

Use supinated grip (chin up)

Make sure you start from a dead hang position

Ring Dips (STRICT – Max set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25/20 Cal Ski

50 Air Squat

25 Push Up
*Ski is a smooth pace (1200+/1000+)

*Air Squats are ideally done unbroken and smooth.

*Push ups are ideally done in sets of 5 or more.

Target rounds: 4+

Minimum # rounds before scaling: 3

Scale to the following to finish near the target rounds:

AMRAP 20:

20/15 Cal Ski

35 Air Squats

15 Push Ups

Cool Down

2:00 easy Ski

1:30 foam roll low back

1:30 cat camel

1:00 pec smash R/L

2:00 wall pec stretch

2:00 easy Bike

Not Cool Dude

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Light row

8 Active spidermans

8 Sit ups

Mobility

Cobra :30

Downward dog calf pedal 1:00

Accessory Work

Alternating Tabata 16 rounds

Dead bug

Window wipers

Metcon

Metcon (5 Rounds for time)

Every 4:00 X 5 rounds with 24:00 clock

20/14 Calorie row

8 Shuttle runs

Bermuda Triangle

New Ulm CrossFit – WOD

Warm-up

4:00

8 Lateral lunges

10 PTTT

8 Air squats

10 Jumping jacks

Mobility

Couch 1:00

Squat hold 1:00

Weightlifting

Back squat (1 X 1)

back squat 1 x 1

16 minutes to find 1 rep max

Metcon

Metcon (Weight)

10 min EMOM

10-9-8-7-6-5-4-3-2-1-

Squat cleans

1-2-3-4-5-6-7-8-9-10

Front squats
*recommended weight 135/95, choose your weight

Bullet Point #4

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Wall Squats

10 Single Arm KBS

5 Burpees

Metcon (Time)

Deck of Cards

Hearts = Turkish Get-ups

Diamonds = Shoulder Touches

Spades = Box jump overs

Clubs = Weighted russian twists

Metcon

*MOVEMENTS CAN BE COMPLETED IN ANY ORDER

**REPS CAN BE BROKEN UP IN ANY WAY THE ATHLETE WANTS

Metcon (AMRAP – Reps)

RX

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Chest to Bar Pull Ups

100 Goblet Squats (53/35)

100 Single Arm KB Hang Snatch (53/35)

300ft Handstand Walk (12ft = 4 reps)

100 KB Burpee Deadlift (53/35)

Metcon (AMRAP – Reps)

Int, Masters RX

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Pull Ups

100 Goblet Squats (35/26)

100 Single Arm KB Hang Snatch (35/26)

100 Handstand Push Ups

100 KB Burpee Deadlift (35/26)

Metcon (AMRAP – Reps)

Scaled

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Ring Rows

100 Goblet Squats (35/26)

100 American KB Swings (35/26)

100 Hand Release Push Ups

100 KB Burpee Deadlift (35/26)