Daily WOD

DT

New Ulm CrossFit – WOD

Warm-up

10 GM

5 BOB

10 PauseB. Sqt

10 Elbow Rot.

5 BOB

5 Str. Press

5 SLD

5 BOB

5 Pause Fr. Sqt

Mobility

Couch

Pike

Accessory Work

4 x 4 Tall Cleans

4 x 4 Tall Jerks

Weightlifting

Clean and Jerk (OT :90 x 4)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Double Whooper

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

10 Jumping Jacks

6 Hollow Rocks

6 Squat Jumps

3 Inchworms

Mobility

1-Min ea

Samson Hold

Chest T-Stretch

Metcon

Metcon (Time)

With a Partner For Time:

100 Weighted Sit-ups 20/14

100 Wallballs 20/14

100 Box Jump Overs 24/20

100 Push Ups

100 Burpee Over Partner
You can complete this in any order or scheme your teams decides as long as all reps are completed. Partners can work simultaneously as long as you are on different movements.

CO-ED Teams sharing one Ball:

– 20# Ball due 85 Wallballs and Sit-ups

– 14# Ball due 120 Wallballs and Sit-ups

13.5

New Ulm CrossFit – WOD

Warm-up

Mobility

Accessory Work

Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Crossfit Games Open 13.5 – Scaled (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 Thruster (65/35)

10 Jumping Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Cool Down

Ape Hangers

New Ulm CrossFit – WOD

Warm-up

3rounds

20 Singles

6 PTTT

6 PVC OHS

6 Alt. Spidermans

Mobility

Childs Pose w/ Roller

Thoraic Opener w/ Roller

Weightlifting

Every 0:90 s X 8

2 Hang Snatch High Pulls + 2 Hang Snatch

Metcon (Weight)

Every 0:90 s X 8

2 Hang Snatch High Pulls + 2 Hang Snatch

Cool Down

Metcon

Metcon (Time)

For Time

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

Power Snatch 95/65

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

Overhead Squat 95/65
Sc: 75/55

Rx+: 115/85

Tribute

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrugs

8 Situps

6 Squat Jumps

6 KBS – R

5 ea BB Warmup

Mobility

1:00 Minute Ea

Wall Stretch

Pigeon Pose

Metcon

9/11 Tribute (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

Tuesday

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

:30 Plank

6 Squat Jumps

8 Push-ups

6 Banded Pull Aparts

Mobility

1:00 Ea

Banded Front rack Stretch

Lizard Pose

Accessory Work

EMOM X 10

E: Upside Down Practice

O: Max effort L Hang (Target 0:15s-0:30s hold)

Upside Down Practice

1) Static Hold on wall, off box, Plate over head (0:30s – 0:45s)

2) Should Touches (16-20) (on the wall, off a box, pike)

3) Wall Walk 3 steps across and back

4) HSW

L-Hang Variation

1) Leg raise hold

2) Seated leg raise

3) Hanging Knee Raise

4) L-sit

Metcon

Metcon (AMRAP – Reps)

EMOM X 20

1) Russian Twist 53/35

2) Strict HSPU

3) Plyo Lunges

4) Strict Ring Dips

5) V-Ups
Sc: 44/35, Seat-DB Press, Lunges, Box Dips, Leg Raises

Cool Down

1:00 ea

Banded Shoulder Distraction

Banded Tricep Stretch

Up Dog

Star

New Ulm CrossFit – WOD

In honor of Kato CrossFit Athlete Starla.

The numbers in this workout have meaning. The movements are things she loved and excelled at, she loved a heavy weight. A few movements she wouldn’t have enjoyed, but would of shown up to do any ways, :).

Warm-up

4 AMRAP

5 BB Goodmorning

8 Air Squats

10/8 Cal Row

Mobility

Samson Hold

Pike

Metcon

Star (AMRAP – Rounds and Reps)

AMRAP 30

35 cal Row

8 Deadlifts 275/195

35 cal Row

8 WallBalls 30/20

100m Farmers Carry 50s/35s

Cool Down

15:00 Conversational Row

On the 3:00, 6:00, 9:00 minute

15 Glute Bridges

:45s Wall Sit

* Movements can be weighted at athletes discretion

CFG Open 15.1 & 15.1A

New Ulm CrossFit – WOD

Warm-up

Weightlifting

Shoulder Press (5 x 3 Building)

Push Jerk (5 x 2 Building)

Rep 1 will have a :03 Pause in the dip and the recieve

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

“Flip The Script”

New Ulm CrossFit – WOD

Warm-up

400m Jog

Then 3 RNDS

10 Scap Shrug

:15 HSH

4 Dive Bombers

Mobility

MB Thoracic Opener

T- Stretch

Wrists

Accessory Work

12 EMOM

Minutes 0 to 5) 5 Eccentric Pull-ups *Add weight as needed

Minutes 6 to 11) 3 to 5 Eccentric HSPU *Create Deficit as needed

Metcon

Metcon (Time)

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

HSPU (GS)

Pull-Ups

*100m Run After Each Round
RX+ is CTB

“Thin Air”

New Ulm CrossFit – WOD

Warm-up

4:00

8 push ups

8 air squats

20 singles

8 active samson

Mobility

lacrosse ball :30 each side

traps

lats

Accessory Work

High Hang Power Snatch

*work on butt back in catch, light technique work, may build

4 x 3

Power Snatch 5 Touch and Go reps

*one weight across still working on butt back in catch, no upper thoracic arch

3 X 5

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

5 floor press 135/95

10 burpee over bar

15 air squats
scaled: 95/65, step overs

Cool Down

3-5:00 roller