Daily WOD

“Hit The Wall”

New Ulm CrossFit – WOD

Warm-up

4:00

8 Push-ups

8 Lat Lunges

8 Strict Press

8 SLD

Mobility

Couch 1:00 ea

Thoracic Opener 1:00

Accessory Work

12 Alt EMOM

E: 6 Strict HSPU

O: 6 Bent Over Barbell Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 Wall Balls 20/14

5 Strict Pull-ups

30 Dubs

Cool Down

Pigeon 1:00

Child’s Pose 1:00

“Gainz!”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Air Squats

10 Spidermans

10 Sit-ups

*Then*

5 Reps each – Barbell Warm-up

Mobility

Fr. Rack Stretch On Floor 1:00

Hip Circles 1:00

Weightlifting

Front Squat (4 x 6 @ 75%)

OT 1:30

Squat Clean (5 x 3 @ 75%)

3 x 1 of a 3 Pos Clean building before heavy reps (start at 60% and don’t exceed 75%

Power Clean (5 x 3 @ 75%)

Metcon

Metcon (Time)

750m Row

:60 Rest

500m Row

:60 Rest

250m Row

Cool Down

Recover Row

“You Go!”

New Ulm CrossFit – WOD

Metcon

Metcon (Time)

Teams of 2

1000m Row

*Then*

2 Rounds:

20 Burpees

40 TTB

60 Push-ups

80 Pull-ups

100 Sit-ups

*Then*

1000m Row

“More Weight Please!”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Lat Lunges

8 KBS

8 Plyo Lunges

Then

2 RNDS

5 Str. Pr., 10 SLD

Accessory Work

Banded Glute Activation

Around Knees 2 RNDS (10R, 10L, 10F, 10B)

Band Pull-Aparts 25 reps

Weightlifting

Deadlift (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

15 HSPU (GS)

25 Air Squats
Scaled is DB PP and Sqt to target

Rx+ is with vest 20/14

“Nice ‘N’ Easy”

New Ulm CrossFit – WOD

Warm-up

4:00

8 Cal Row

5 MB Thrusters

10 Spidermans

Mobility

Squat Hold 1:00

Pike 1:00

Straddle 1:00

Metcon

Metcon (AMRAP – Reps)

20 Alt EMOM

Move 1) 200/150m Row

Move 2) 8 Wall Balls 20/14

Move 3) 10 Burpees Over Rowers

Move 4) 12 MB Sit-ups
Scaled is

2) 6 Wall Balls

3) 8 Burpee Step-Over

4) 12 Sit-ups

RX+ is

1) 250/200m Row

2) WB @ 30/20

3) 12 Burpees Over Rower

4) 30/20

“Unbroken?”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles or Dubs

10 Air Squats

10 Sit-ups

*Then*

5 Reps Each

GM, Elbows, Strict Press, SLD, Fr. Squats

Mobility

Roll

Bear-Thoracic-Lats

Banded Fr. Rack

Triceps on bar

Weightlifting

First 5:00 on coach (Squat Holds)

Then 15:00 to find 1RM

Front Squat (1RM)

Metcon

Metcon (Time)

4 Rounds

12 Front Squats 115/85

50 DU

12 Push-ups
Scaled is 85/55, 100 Singles, Knees

Rx+ is 135/95, 75 DU

Cool Down

Child’s Pose 1:00

S2F 1:00 Each

“It Could’ve Been Fran!”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Kip Swings

5 Push-ups

10 Squat Jumps

Mobility

Wall Stretch 1:00

Ankle on floor 1:00

Accessory Work

12 Alt EMOM

E: Upsidedown Practice

O: Eccentric Pull-ups (no more than 5)

Metcon

Metcon (Time)

8-12-16-12-8

Single Arm Thrusters 50/35

Pull-Ups
Scaled is 35/25 and Band or Rings

Rx+ is CTB

Cool Down

Pigeon 1:00 Each

Roll Lats 1:00 Each

“Spring Cleaning”

New Ulm CrossFit – WOD

Warm-up

4:00

10 PVC PTTT

10 PVC OHS

5 Burpees

10 Alt Samson

*Then*

5 reps each BBWU

Mobility

Fr. R. Stretch 1:00

Hip Circles 1:00 each

Weightlifting

First 5:00 on coach for technique

(Tall Cleans)

Then 15:00 to find 1RM

Squat Clean (1RM)

Power Clean (1RM)

Metcon

Metcon (AMRAP – Reps)

10 EMOM

Hang Squat Cleans 135/95

*Reps are athletes choice, but also the score*
Scaled will be 95/65

RX+ will be 155/105

Cool Down

Barbell Smash on legs

1:00 each side

Going the Distance

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Spidermans

10 Situps

10 Air Squats

Mobility

Front Rack Stretch

Seated Forward Fold

Metcon

Metcon (Time)

With a Partner For Time

500′ Single Arm Front Rack Lunge

100 Alt. Dumbell Snatches

100 Toe to Bar

100 Burpees

500′ Single Arm Front Rack Lunge
*50/35, Alternate Arms every 25′ on the lunge

*Rx+ OH Lunge 50/35

Annie Get Your Oar

New Ulm CrossFit – WOD

Warm-up

1:00 Row

10 Push ups

1:00 Row

10 Sit-ups

1:00 Row

Mobility

1-min ea

Up Dog or Cobra pose

Pigeon

Weightlifting

Metcon (Weight)

On the 2:00 X 7

2 Hang Cleans + 2 Front Squats + 2 Jerks
Build to a Heavy Set

Metcon

Annie Get Your Oar (Time)

50-40-30-20-10

Cal Row

Sit-ups

Cool Down

Conversational Row