Daily WOD

Portage

New Ulm CrossFit – WOD

Warm-up

1:00 Light Row

10 Banded Good Mornings

0:45 Mod Row

10 Superman pulses

0:30 Hard Row

8 Walk outs

Mobility

Banded Lat Stretch From Rig

Chest T Stretch

Accessory Work

EMOM x 10

E: 8 DB Rows/arm

O: 10 Banded Glute Bridges

Metcon

Metcon (Distance)

15 AMRAP

Max Distance Row

Every 500m 144′ Bear Carry

Db KB Front Carry (53/35)
Sc: 44/26

RX+: 70/53

Bah Bah Barbara!

New Ulm CrossFit – WOD

Warm-up

3 rounds

8 Scap Shrug

6 Lateral Lunges

6 Squat Jumps

3 Inch Worms

Mobility

Chest T Stretch

Wall Lat Stretch

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Spring Board

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

20 Singles

5 BB Good Mornings

5 BB Strict Press

5 Squat Jumps

Mobility

Lizard Pose

Banded Front Rack Stretch

Weightlifting

OT :90, Not TnG

Squat Clean (2 x 2 @ 80%)

Squat Clean (6 x 3 @ 80%)

Power Clean (2 x 2 @ 80%)

Power Clean (6 x 3 @ 80%)

Clean Pull (5 x 3 @ 110%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

24 Double Unders

12 Single Arm DB SOH 50/35 (6/arm)

6 Box Jump Overs 24/20
Sc: 50 Singles, 35/25, Box Step overs

Rx+: Unbroken Dubs, 70/50, Box Clearing Jump Overs

Nose Bleed

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

6 Goblet Squat

6 KBS-R

6 Situps

4 Suitcase Deadlifts/side

Mobility

Pigeon Pose

Floor Front Rack Stretch

Wrist Stretch

Accessory Work

EMOM x 12

E: 6 Romanian Deadlifts

O: 4 Strict TTB + Plank Remaining Time

Sc: 8 Toe to pole ( Keep Feet off the ground)

Metcon

Metcon (Time)

21-15-9

Deadlift 155/105

Front Squat 155/105

Bar Facing Burpee
Sc: 115/85

Trick Shot

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

8 Plate Front Raises

8 Plate Lateral Raises

6 Spidermans

6 Squat Jumps

Mobility

Squating Wall Circles

Thorasic Open w/ Roller

Weightlifting

OT :90, Not TnG

Squat Snatch (2 x 2 @ 80%)

Squat Snatch (6 x 3 @ 80%)

Power Snatch (2 x 2 @ 80%)

Power Snatch (6 x 3 @ 80%)

Snatch Pull (5 x 1 @ 100%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

12 DB Snatch 50/35

8 Pistols

6 HSPUs
Sc: 16 Air Squats, DB Push Press

Rx+:70/50, 4″ DefHSPU

Cardio is Hardio

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

8 Air squats

4 Burpees

Mobility

5:00 on your own

Metcon

Metcon (Time)

Deck of Cards “Cardio”

Hearts = Burpees

Clubs = Singles x 10

Spades = Row for calories

Diamonds = Shuttle runs

Boom

New Ulm CrossFit – WOD

Warm-up

3 rounds

10 High knees

10 Butt kickers

3 Walk outs

6 Spiderman’s

Mobility

Glute activation with bands

20 R/L side step walks

20 R/L Cowboy walk forward/ backwards

10 Squats

10 Plank step outs

10 Glute Bridges

Goals

18 EMOM

pick 2 movements

Evens: weakness/ dislike

Odds: strength/like

Weightlifting

Deadlift

1 x 10

Build to a heavy 10 TNG reps

Cool Down

2 rounds

20 Banded GM

10 Floor sweeps

Annie

New Ulm CrossFit – WOD

Warm-up

4:00

8 Sit ups

8 Hollow rocks

20 Dubs/ singles

6 Spiderman’s

Mobility

Ankle KB smash 1:00 each

Sampson :30 each

Accessory Work

Mini bands shoulder exercises

5 plank

1:00 push up

:30 elbows

:30 right leg up

:30 left leg up

:30 right side

:30 left side

:30 push up

1:00 elbows

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Ice Bath

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Wall Squats

5 Burpees

10 BB GM

Mobility

Fig 4 on Wall

Wrists

Weightlifting

OT :90 Not TNG

Squat Clean (3 x 2 @ 80%)

Squat Clean (5 x 3 @80%)

Power Clean (3 x 2 @80%)

Power Clean (5 x 3 @80%)

Clean Pull (7 x 1 @105% with :02 pause at knee )

Metcon

Metcon (AMRAP – Reps)

10:00 EMOM OT 2:00

1) 8 Thrusters + 8 Burpee over bar

2) 9 Thrusters + 9 BOB

3) 10 Thrusters + 10 BOB

4) 11 Thrusters + 11 BOB

5) 12 Thrusters + 12 BOB
RX: 95/65, SC: 65/35 + step over bar, RX+ 115/85 & burpees then thrusters

Feed Me

New Ulm CrossFit – WOD

Warm-up

4:00

10 Scap shrugs

:10 HSH

8 Lateral lunges

8 Sit ups

Mobility

Lat stretch on wall 1:00

Low lunge circles 1:00 each

Accessory Work

Eccentric Pull ups (AHAP)

5 x 3

Turkish Getups (Moderate)

5 x 4

Metcon

Metcon (AMRAP – Reps)

4 Rounds 3:00 AMRAP 2:00 break btwn

12 Pull ups

12 Box jump overs 24/20

Max Shoulder touches
SC: Ring rows heels under rig, step overs & plank shoulder touches.

RX+ : C2B, jump over box & max HSW

Cool Down

Banded rig shoulder stretches