Daily WOD

Blizzard

New Ulm CrossFit – WOD

Warm-up

5:00

5 V-ups

5 Push-ups

10 Lat Lunges

20 Singles

Then BBWU

Mobility

Front Rack on Wall

Thoracic Roll (Bear and OH)

Accessory Work

OT :90 x 6 sets

30 Dubs or :20 of practice +

1 H. P. Cln + 1 H. Sqt. Cln + 1 Fr. Sqt

Build as desired

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

4 Hang Power Cleans

5 Thrusters

6 Front Squats

21 Burpees Over Bar
Barbell 95/65 or scaled 75/45

Snowball Fight

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Samson Squats

8 KBS – R

10 Alt Spiderman

12 Hollow Rocks

Mobility

3 x :30 plate squat

Weightlifting

Back Squat (8 x 2 Smooth down and :03 hold 75%)

Metcon

Metcon (2 Rounds for time)

27-21-15-9

TTB

HRPU

Rest 5:00 and repeat.

11:00 cap per round
Scaled add 10 reps to KAH

Sugar Rush

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Hollow Rocks

10 Reverse Lunges

20 Singles

10 Cal Row

Metcon

Metcon (Time)

3 Rounds

30 Situps

40 Cal Row

50 Air Squats

60 Dubs

Left Over’s

New Ulm CrossFit – WOD

Warm-up

3 rounds

8 Kb swings (r)

8 PTTT

8 med ball thrusters

Mobility

2:00 squat hold

5:00 Roller

Goals

Pick two and alternate

12 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minutes

8 Turkish get ups 53/35

10 Burpee

12 Single arm KB swings 53/35

14 wall balls
SC: 35/26

Turkey Run

New Ulm CrossFit – WOD

Warm-up

Line drills

K2C

Quad stretch

Floor sweep

Side lunges

Walk outs

High knees

Butt kickers

Jog down and back

Mobility

Lacrosse ball

Pec smash

Traps

Weightlifting

Floor Press (3 x 10)

OT 2:00 3 sets of 10 reps

One weight across 60-70%

Metcon

Metcon (Time)

“Turkey Run”

80 shuttle runs (wall to wall)

*With partner, team or individual

RX+ Burgen bag , if you are with partner hand off bag.
Cap is end of class ! Happy Thanksgiving😁

Apple Pie

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 Row

10 Scap shrugs

:10 HS hold / Pike Hold

10 Air squats

Mobility

T- stretch 1:00 each

Wrist stretches :30 each

Accessory Work

6 x 3 pull up segmented holds

6 x :30 Hand stand holds

Metcon

Metcon (Time)

3 rounds for time

30/24 Cal row

20 HSPU – 25 DB push press

30/24 Cal row

20 Pull ups – 25 Jumping pull ups

Turkey Legs

New Ulm CrossFit – WOD

Warm-up

4:00

8 Lateral lunges

8 Spiderman’s

20 Dubs/singles

8 Jump squats

Then Barbell warm up 5 of each

G M, B. sq, elb rot, st. pr, SLD, Fr. sq

Mobility

Couch 1:00 each

Pigeon 1:00 each

Weightlifting

Back Squat (5 x 3 pause squats )

3 reps with 5 second pause in bottom of squat, one weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

8 Back rack lunges forward 135/95

50 Dubs
SC: 65/35, 100 singles

Doctor Says I need a Backanatomy!

New Ulm CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 PVC Pass Throughs

30 Singles

10 PVC OHS

30 Singles

Warm-up (No Measure)

Pigeon – 2 mins each side

Ankle – 2 mins each side

Banded Shoulder – 1 min each side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 w/ Partner:

9 OHS @ 95/65

30 DUBS (sc: 45 singles or :45 of practice)

9 Deadlifts @ 95/65

30 DUBS (sc: 45 singles or :45 of practice)

*Must complete full round before switching*

*Should be able to barbell u/b first couple sets*

*Front Squat if OHS are tough for you*

Cool Down

Metcon (No Measure)

STICK AROUND FOR YOGA 🙂

Jimmy Johns

New Ulm CrossFit – WOD

Warm-up

4:00

8 sit ups

8 active spidermans

20 singles

8 KB swings (R)

Mobility

KB calf smash :30 each

Childs pose 1:00

Goals

16 minutes to work on goals

Metcon

Metcon (Time)

For time with 18 minute cap

Complete reps any way you would like.

100 Box jump overs 24″/20″

100 Russian twists 53/35

100 KB swings (A) 53/35
Sc: step ups, 35/26

Paddle Board

New Ulm CrossFit – WOD

Warm-up

1:00 light row

5 Good mornings

5 back squats

5 Elbow rotations

1:00 row

5 strict press

5 stiff leg deadlifts

5 front squats

Mobility

pigeon 1:00 each

wal stretch 1:00

Accessory Work

body weight Bulgarian split squats 4 X 8 total

Eccentric 5 seconds down 1 up

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP, cleans increase by 4’s

500/400 meter row

Power Cleans 135/95

4-8-12-16-20-24
Sc: 95/65

Cool Down

3-5 minute row