Daily WOD

Neck Brace

New Ulm CrossFit – WOD

Warm-up

4 Minutes

10 DB St Press (5 per side)

8 Sit-ups

6 Push-ups

4 Burpees

Metcon

Metcon (AMRAP – Reps)

30 EMOM

E: HSPU 2 Strict + 3 kipping

O: 6 Alt DB Snatch 50/35 + 4 Burpees
Scale is DB Push Press 35/20 + 2 Burpees

Rx+ is 6 Burpees

(Feel free to do extra burpees!)

Cool Down

T stretch

CP (side to side)

Lift, now lift faster.

New Ulm CrossFit – WOD

Warm-up

20 Jumping Jacks

5 GM

5 Strict Press

10 Spiderman

5 SLD

5 Front Squats

30 Singles/Doubles

5 Hang Muscle Cleans

5 Power or Squat Cleans

Mobility

1:00 Each

Hips

Banded Lats

Weightlifting

All Building and OTM

3 x 3 Tall Cleans (25 to 45%)

1 Min transition

5 x (1 Hang + 1 Full) (65% to 80%)

1 Min transition

Starting at 80%

10EMOM of 1 Clean Building each minute

Clean

Clean

Clean

Clean

Clean

Metcon

Metcon (AMRAP – Reps)

10 Amrap

1-2-3-4-5-6-7-8 etc.

DB Front Squats 50/35

*30 Dubs after each round*
Scaled is:

35/20 Front Squats and 50 Singles after each round

Cool Down

Banded leg stretches

You or Me?

New Ulm CrossFit – WOD

Warm-up

With Partner:

600m Row (together)

15 Air Squats (each)

400m Row (together)

15 Push Press (each)

200m Row (together)

15 Front Squats (each)

Barbell Warm-up

Metcon

Metcon (Time)

For Time & Weight: (w/ Partner and 30 Minute Running Clock)

1600m Row

30 Clean & Jerks 135/95

1600m Row

30 Snatches 135/95

1600m Row

*With remaining time:

Partner 1 will establish a 1RM Clean and Jerk while Partner 2 will establish a 1RM Snatch – only 1 bar allowed unless co-ed partners. If co-ed partners, only 1 person can lift at a time.

Two Scores:

1 = time it took to finish Metcon

2 = total 1RM weight between you and your partner
Scaled:

C&J/Snatch = 95/65

Metcon (Weight)

1RM Snatch and Clean & Jerk

Black Sheep

New Ulm CrossFit – WOD

Warm-up

Line Drills:

Sweep The Grass

Sampson

Spiderman

High Knees

Butt Kicks

Power Skip

Goals

10 minutes to work on 1 goal/skill. (NO BARBELL WORK)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

25 (A)KBS 70/53

25 Burpees

*Remaining time = 10m Shuttle Runs

-2 Min Rest-

AMRAP 4:

20 (A)KBS 70/53

20 Burpees

*Remaining time = 10m Shuttle Runs

-2 Minute Rest-

AMRAP 3:

15 (A)KBS 70/53

15 Burpees

*Remaining time = 10m Shuttle Runs

Score = Total Shuttle Runs
Scaled = (A)KBS 53/44

Cool Down

4 Way Banded Stretches

Ta Da!

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

10 Good Mornings

10 Presses

10 Med Ball Thrusters

Accessory Work

Alt EMOM For 10 Minutes:

O: 20 Shoulder Touches

E: 2 Turkish Get Ups (1 each arm)

*Options for Shoulder Touches:

Push-up Position

Knees or Toes on Box

Handstand facing Wall

Handstand facing away from Wall

Metcon

Metcon (Time)

For Time:

50ft Handstand Walk

35 DB Deadlifts 50/35

70 Wall Balls 20/14

35 DB Deadlifts

50ft Handstand Walk
Scaled:

100ft Bear Crawl

DB Deadlifts 35/20

Wall Balls 14/10

Cool Down

Banded Shoulder Stretches – 6 Minutes

“End Over End”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Leg Swings

10 PVC PT

10 PVC OHS

10 K2E Planks

Goals

10 to 15 Minutes to work on goals

Metcon

Metcon (Time)

Accumulate

300′ HSW

or

30 Wall Climbs

*Every 2:00 is 3 Burpees*
Rx+ is 300′ HSW

Rx is 30 Wall Climbs

Scale is 45 Wall Step-ups

“Logrolling”

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quads

SLK

K2C

Kn. Drags

Lat. Lunge

Duck Walk

High Knees

Butt Kickers

Accessory Work

10 EMOM

50′ DB Lunge

*Rx+ is 1 arm OH

*Rx is Fr. Rack

*Scale is Hang

Metcon

Metcon (Time)

12 Wall Balls 20/14

500m Row

24 Wall Balls 20/14

500m Row

36 Wall Balls 20/14
Rx+ is 650m Row

Scaled is 14/10

“Open Day”

New Ulm CrossFit – WOD

Warm-up

4 Minutes

30 Singles

10 Alt. Samson

5 Push-ups

5 Squat Jumps

Accessory Work

Banded Glute Activation

Lateral

Cowboy

Reverse

Bridge + Open

1 Leg Bridge

Fire Hydrant

Squats

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

“Date Night”

New Ulm CrossFit – WOD

Warm-up

2 Minute light row

Then – 3RNDS

10 Scap Shrugs

5 Burpees

10 Sit-ups

Metcon

Metcon (Time)

10 Pull-ups

20 Push-ups

30 Air Squats

2000m Row

15 Pull-ups

30 Push-ups

45 Air Squats

1000m Row

20 Pull-ups

40 Push-ups

60 Air Squats

500m Row

*All pull-ups are strict*
Scaled – Ring Rows, knees

“Drop the Bomb”

New Ulm CrossFit – WOD

Warm-up

10 Alt. Spidermans

10 Fr. Squats

10 Good Mornings

10 Banded Walks (ea dir)

Weightlifting

All Building and OTM

3 x 3 Tall Cleans (25 to 35%)

1 Min transition

5 x 1 Complex (3 Pause Clean – Knee, Hip, Rec) (50% to 60%)

1 Min transition

5 x (1 Hang + 1 Full) (60% to 75%)

No break

*ON SINGLES 75-79-83-87-91

Clean (75%)

Clean (79%)

Clean (83%)

Clean (87%)

Clean (91%)

Metcon

Metcon (Time)

3 Rounds

9 Hang Power Cleans 135/95

9 Jerks 155/105
Rx+ 155/105

Scale 115/85