Daily WOD

Deck of cards

New Ulm CrossFit – WOD

Warm-up

4:00

8 Sit ups

8 push ups

8 air squats

8 jumping jacks

Mobility

5:00 lacrosse ball or roller

Metcon (Time)

Deck of cards 30:00 cap

Hearts = kb swings (a) 53/35

Diamonds = DB snatch 50/35

Spades = kb rev. lunges 53/35

Clubs = burpee over DB

Quick Sand

New Ulm CrossFit – WOD

Warm-up

4:00

100 m jog

10 med ball thrusters

8 active spiderman’s

6 push ups

Then: Barbell warm up

Mobility

Couch 1:00

PVC leg swings 10 each direction

Thruster (6×3 )

Build to a heavy 3 rep thruster

6X3

Set 1) 60%

2) 64%

3) 68%

4) 5) 6) build

Metcon (Time)

20-15-10-5-10-15-20

Wall balls 20/14

Deadlifts 135/95
Scaled 14/10, 95/65

River Monster

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light, mod, fast row

8 forward lunges

8 sit ups

Mobility

T- stretch 1:00

Wall stretch 1:00

Goals

12 EMOM

pick two to alternate

Metcon (Time)

5 rounds for time

15/12 calorie row

15 sit ups

10 pistol squats alt.

5 burpee over rower
Scaled: pistols to target, burpee step over rower

Cool Down

3-5 minute row

“Dirty Dozen”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

4 Burpees

6 Tuck Jumps

8 SLD

10 Scap Shrugs

Weightlifting

Push Press (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

12 Box Jumps

12 T2B

12 DB Snatch 50/35
Scaled is Step-ups, TAH and 35/25

Bad to the bone

New Ulm CrossFit – WOD

Warm-up

4:00

8 push ups

8 air squats

8 active Spiderman’s

8 lateral lunges

Then Barbell warm up

Mobility

Couch 1:00 each

Wrist stretches :30 each

Accessory Work

12 minutes

upside down practice

Metcon (AMRAP – Rounds and Reps)

Ascending ladder for 10 minutes

1-2-3-4……

HSPU

Hang squat cleans 135/95
Scaled DB push press, 95/65

Speed Trap

New Ulm CrossFit – WOD

Warm-up

2 rounds

1:00 row

100 m jog

20 singles

Mobility

Child’s pose 1:00

Pike position calf pedals 1:00

Accessory Work

6 minutes

:30 dub practice

:30 rest

Metcon (Calories)

30 minute EMOM

1- 15 minutes

:30 max calorie row

15-30 minutes

100 meter sprint
Score is calories rowed

Adderall

New Ulm CrossFit – WOD

Warm-up

2 rounds

100 m jog

8 air squats

8 push ups

8 active Spiderman’s

Then: barbell warm up

Mobility

Couch 1:00 each

T-stretch :30 each

CompTrain Adderall (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile (1600 Meters)

Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65)
If your best 1 mile run is over 8:00, let’s modify the distance to 1200 / 600 / 300 meters so that we have time on the barbell.

If unable to run please row equal distances

6 pack and a pound

New Ulm CrossFit – WOD

Warm-up

4:00

8 sit ups

8 jumping jacks

18 singles

8 air squats

Mobility

1:00 cobra

:30 each Samson

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 (Time)

For time

10 wall climbs

40 sit ups 45/25

40 shoulder touches

40 Russian twists 45/25

40 hand release push ups

40 toe to bar
Scaled: 6 wall climbs

25/10 plate, box shoulder touches, knee hrpu, toe to kettlebell

Cool Down

Banded shoulder drills

Double or nothing

New Ulm CrossFit – WOD

Warm-up

4:00

20 dubs or singles

6 (r) kettle bell swings

2 actives Samson

6 squats

Mobility

3-5 minutes Lacrosse ball on:

traps

Lower back

Accessory Work

Turkish get ups

3×3 each arm AHAP

Metcon (Time)

2 rounds for time

50 dubs

400 m run

50 KB swings A 53/35
Scaled: 100 singles, 44/26

Cool Down

200 m walk

Hypnotic

New Ulm CrossFit – WOD

Warm-up

2 rounds

2:00 light row

8 active spiderman’s

8 med ball thrusters

Then:

Barbell warm up

Mobility

Wall stretch 1:00

Couch 1:00 each

Metcon (AMRAP – Reps)

4:00 AMRAP

150/100 m row

10 power cleans 135/95

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

8 power cleans 155/105

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

6 power cleans 185/135

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

4 power cleans 205/155

max effort wall balls
Scaled:

75/55, 95/65, 115/85, 135/95

Cool Down

3-5 minute light row