Daily WOD

Grunt work

New Ulm CrossFit – WOD

Warm-up

10 reps each line drills

Quad stretch

Knee to chest

Walk outs

Knuckle drags

Lateral lunges

Frankenstein kicks

High knees

Butt kickers

Jumping jacks

Mobility

Wrist stretches :30 each

Metcon

Metcon (AMRAP – Reps)

With a partner 20 minute AMRAP

1 athlete completes round then switch

20/15 Cal row

2 Farmers Carry’s 53/35

1 walking lunges OH w/plate

1 plate push

Down the chimney

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Squat Jumps

4 Dive Bombers

6 Suitcase DL (per)

10 Jumping Jacks

Mobility

5:00 Athletes Choice

Goals

Pick two goals and alternate

14:00

Metcon

Metcon (Time)

21-15-9

Deadlifts 135/95

Burpee Over Bar (BF)

Front Squats 135/95
Scaled is 95/65

Puttin’ the wheels back on

New Ulm CrossFit – WOD

Warm-up

4:00

8 MB Thrusters

6 Alt Spiderman

6 Lat Step-ups (per side)

:15 HS Hold

Mobility

Internal and External Lotus

Scorpion

Squat Hold

Metcon

Metcon (Time)

Deck of Cards

♥️ = Wall Balls 20/14

♦️ = 2 Wall Climbs

♠️ = DB Snatch 50/35

♣️ = Box Jumps 24/20
For step-up wall climbs do 6

RX+ is 30/20, 70/50 and 30/24

Hump Day!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

20 Band Pull-aparts

10 Lat Raises Per Side

5 V-ups

Mobility

Sideways on wall Shoulder Circles

OH Barbell Opener

Weightlifting

Shoulder Press (7 x 4 @ 70-75%)

Accessory Work

On Coach Snatch Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

35 Dubs

3 Hang Power Snatch 115/75

3 Situps
Hang Power Snatch & Situps

Go up by 3’s each round.

Scaled 85/55 & Singles

Blades of Glory

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Scap Shrugs

10 Push-ups

10 Air Squats

Mobility

Roll:

Lats & Upper Thoracic

Metcon

Metcon (Time)

Accumulate:

4000/3500m Row

50 Pistol Squats

50 Pull-ups

50 HSPU
Scaled 100 Air Squats, DB Push Press

Santa’s Watching You Squat!

New Ulm CrossFit – WOD

Warm-up

10 Alt Spiderman

10 GM

10 Back Squats

10 Lateral Lunges

5 Strict Press w/ Stretch

5 Front Squats

5 SLD

5 Slow Wall Squats

Mobility

Low Lunge

Ankle

Weightlifting

Back Squat (10 x 2 @ 80%)

Rep 1 with a :03 pause

Rep 2 normal

Back Rack Lunge (4 x 12 @ 45% of B. Sqt.)

Reverse Lunge 6 Per Leg

Metcon

: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

24 KBS – A 53/35

16 Goblet Squats 53/35
RX+ 70/53

Scaled 44/26

Closet Eater

New Ulm CrossFit – WOD

Warm-up

3 rounds

10 jumping jacks

8 squats

3 dive bombers

6 spidermans

Mobility

5:00

lacrosse ball or roller

Metcon

Metcon (Time)

Deck of cards (cap is whatever time you have)

Hearts = Dubs or singles x 10

Spades = Plyo lunges

Clubs = DB snatches 50/35

Diamonds = 2 Wall climbs

Mop the Deck

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

3 Walkouts w/ Pushup

8 Plyo Lunges

6 PTTT

4/side Suitcase Deadlift w/ KB

Mobility

Chest T Stretch

Childs Pose

Accessory Work

5 x 5/Leg Bulgarian Split Squats

15 minutes to Complete at the Athletes’ pace. Athletes can choose loading amount and style. Back Rack, Front Rack, Suitcase with a Barbell, Kettlebell, or Dumbell.

Bulgarian split squats (5 per leg)

from rack build

Metcon

Metcon (AMRAP – Rounds)

Alternating EMOM x 20

1) 15/12 Cal Row

2) 10 Burpees
Score: Total Round complete in time limit

Sc: 12/10 cals, 8 Burpees

Pocket Knife

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

6 Hollow Rocks

6 BB Goodmornings

6 Squat Jumps

Followed By

5ea – SGPP – OHS – SLD – MSn – HPSn

Mobility

Shoulder Wall Stretch

Calf Stretch on Pole

Accessory Work

5 Min Plank (AMRAP – Reps)

1 Min Push-up Position

30 Sec forearms

30 Sec leg lift

30 Sec other leg

30 Sec side

30 Sec other side

30 Sec Push-up

1:00 Forearms

Metcon

Metcon (Time)

10-20-30

Power Snatch 135/95

Box Jump Overs 24/20

V-Sit-ups
Sc: 95/65, step ups, Leg Raises

Rx+: 155/105, 30/24

Note: On V-ups and Raises keep feet off the ground to maintain core engagement

UTV

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrug

8 Banded Pull A-parts

6 BB Good Mornings

6 BB Shoulder Press

Mobility

Banded Shoulder Distraction

Wall circle while Squating

Weightlifting

6 x 3 Push Press on the 90s

Find a heavy 3 Rep

Push Press

Metcon

Metcon (Time)

3 Rounds

20 Push Press 95/65

12 Pull-ups

Directly into

3 Rounds

20 Dead lift 115/75

12 Wall Balls 20/14
Sc: 75/55 and 95/65