Daily WOD

Dumb Deck

New Ulm CrossFit – WOD

Warm-up

4:00

8 each side DB suitcase deadlift

8 sit ups

8 air squats

8 push ups

Mobility

5:00 roller

Metcon (Time)

Deck of cards Dumbbell addition all performed with single DB or KB

Hearts = DB thrusters

Spades = DB hand Snatch

Clubs = DB forward lunge

Diamonds = DB push press

Not Covid, Just Did Cardio

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100 m Light row

200 m Light jog

8 Spidermans

20 Calf pedals

Mobility

1:00 each Pigeon

1:00 each Couch

Goals

14 Minutes to work on goals

Metcon (Time)

800 m Run

1000/800 m Row

400 m Run

600/400 m Row

200 m Run

400/200 m Row

100 m Run

300/100 m Row

Rest Day?

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Floor sweeps

3 Dive bombers

3 Burpees

10 Superman pulses

Mobility

1:00 Pike stretch

1:00 Cobra

Metcon (AMRAP – Reps)

24:00 EMOM 6 rounds

1) Floor press 95/65

2) Alt. V-ups

3) T2B

4) Wide leg G.M. PVC
Sc. 65/35, Leg raises

DOMS

New Ulm CrossFit – WOD

Warm-up

4:00

8 Forward lunges

8 Push ups

8 Sit ups

8 Spidermans

Then: Barbell warmup

5 of each: GM, BS, Elb, St.P,

SLD, Fr.S

Mobility

1:00 Thoracic opener

1:00 Childs pose

Weightlifting

Clean and Jerk (1 Squat Clean + 2 Split Jerks )

8 sets to build to a heavy complex of 1 squat clean + 2 split jerks on the :90

Metcon (Time)

21-15-9

Burpee over bar

Push press 135/95

Sit ups
Sc: Stepovers,95/65

Home WOD

21-15-9

Burpee broad jump

Box Dips

Sit ups

Made It

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PVC G.M.

8 PVC OH squats

10 PVC PTTT

20 singles

Mobility

1:00 Calf pedal

:30 each Wrist stretch position

Accessory Work

4 min EMOM

5 sec pause wall squats x 4 reps each minute.

Then 4 min EMOM

5 sec pause wall Ball shots x 4 reps each minute.

* Work on positioning on the wall in the strong up right position with your chest. If need more work, no wall ball continue with wall squat holds.

Metcon

Metcon (Time)

4 Rounds for time

20 Hang Snatches 95/65

50 Dubs
SC: 65/35, 100 singles

Home WOD

4 Rounds

20 Navy Seals or DB snatches

50 Power hops

Long Ride

New Ulm CrossFit – WOD

Warm-up

4:00

6 Air squats

8 Lateral lunges

6 Push ups

8 Scap shrugs

Mobility

Roller

:30 Thoracic

:30 each lat

1:00 quads and hamstrings

Accessory Work

12 EMOM

Even: :30 Hollow holds

Odd: :30 Plank holds/HS holds

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 Pull ups

20 Lunges

25 Air squats
SC: Ring rows

RX+: C2B

Home: trade pull ups for push ups

Greg

New Ulm CrossFit – WOD

Warm-up

2 Rounds Of:

10 GM + 5 Back Squats

3 Burpees

10 Elbows + 5 Strict Press

3 Burpees

10 SLD + 5 Fr Sqts

3 Burpees

Mobility

Quad Barbell Smash

Forearm Barbell Smash

Weightlifting

Squat Clean and Jerk (EMOM 12 x 2)

Choose heaviest weight from last Wednesday and stay there.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Home WOD

For weightlifting, if you have the equipment, do it. If not, do an Alternating EMOM of EVEN #’s 5 Tempo Air Squats (3 down, 2 pause, 3 up) and ODD #’s 8-10 Push-ups

Metcon (Time)

30 Reverse Lunges

Accumulate 3:00 Plank

30 Reverse Lunges

Arrow

New Ulm CrossFit – WOD

Warm-up

2 Rounds of:

200m Row

3 Dive Bombers

10 Wall Squats

6 Walkouts w/ Push-up

8 V-ups

Mobility

Leg Across Body 1:00 Each Side

T Stretch on floor 1:00 Each Side

Accessory Work

MODERATE PACE

Metcon (Distance)

11:00 Row
This is intended to be a MODERATE PACE.

Metcon

SPRINT

Metcon (Time)

3 RFT

21/15 Cal Row

12 Burpees Over Rower
SPRINT

Scaled 18/12 Cal Row and 10 Regular Burpees

Rx+ 24/18 and 15 Burpees Over Rower

Home WOD

You can Bike or Jog for 11:00 for skill.

Metcon (Time)

3 RFT

1:30 of Cardio (Bike, Row, Jump Rope, Jumping Jacks)

12 Burpees

Cool Down

Roll Out Glutes, Hamstrings and Quads

Flash

New Ulm CrossFit – WOD

Warm-up

400m Jog – THEN –

3 RNDS OF:

5 Burpees

6 MB Thrusters

8 Alt Spidermans

Mobility

Couch – Pigeon

Sqt Hold – Ankle

Wide Lunge

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Home WOD

Do Kelly, but sub in any kind of step up you can do and a thruster holding any weighted object for wall balls.

Fire Fly

New Ulm CrossFit – WOD

Warm-up

4:00 Clock

10 Suitcase DL

:20 HSH or Plank

8 Push-ups

10 Scap Shrugs

Mobility

Roll Out

Lats

Upper Back – Arms Crossed then overhead

Accessory Work

4 Sets OTM of Ecc Pullups

4 Sets OTM of Ecc Push-ups

Metcon

Metcon (Time)

12-9-6

HSPU + DB Snatch 50/35

THEN

15-12-9

Ring Dips + DB Snatch 50/35

THEN

21-15-9

Push-ups + DB Snatch 50/35
Scaled: Piked off Box, 35/20, Box Dips, Knee Push-up

RX+ 4/2″ Def HSPU, 70/50, 4/2″ Def Push-ups

Cool Down

T on wall

Banded Shoulder Overhead

Home WOD

Metcon (Time)

12-9-6

Pike Push-Ups + Bent Over Row

THEN

15-12-9

Chair Dips + Bent Over Row

THEN

21-15-9

Push-ups + Bent Over Row
Pike push up remember to get butt in the air and move head in line with the arms so its between the biceps at the top position.

Bent over row, hinge at hips and pull any weighted object to chest